Skeleton crew today at the crick, with the other brothers out seeking mud run glory. Turns out we did not need to go to Columbia to get muddy. Spurrier took care of that in our own backyard. Spurrier 1st Half 1/2 mile warm up 10 good morning 20 SSH 10 imperial squat walkers 10 sir Fazio AC both ways 10 ... Exercise Start in plank 5 plank steps to the left. 10 merkins Roll on back 10 lbc's back to plank repeat x5 Line up run 60 yards prisoner squats x10 run back repeat. 50 yards lunges run back repeat. X2 Pick up a lone rock and Indian run til we drop! Find the hill and start with 1 merkin run to top 2 merkins run down 3 do until 5 is achieved. Thank you it's all yours now. Spurrier. Bob Ross 2nd Half Run down to the planters grab a spot. Irkins x10 Dips x10 Left/Right Step Ups x 10 Dirkins x10 Repeato Run down to the staircase for 11's Star Jump at the top, prisoner squat at the bottom To the wall for wall sits 1 minuted drop six inches for an addition minute Balls to the wall, one minute... Repeato To the rockpile grab a rock Bicep curl x10 Overhead press x10 Bent over row x10 Tricep extension x10 Run around the parking lot Repeato x2 Ditch the rock, circle up for Mary LBCs x20 Low Slow Flutter x20 Heals to Heaven x20 WWII x 20 Merican' Hammers x20 COT Announcements: F3 Dads, Flag Football next Saturday, Go Ruck info Session on the 21st Players Retreat Prayers for Watson's son considering potential schooling options A pleasure to lead these men as always God Bless My Friend, Bob Ross
