September 26th, 2017 By Ranger

A chipper group of 13 men came out to celebrate a Dallas Cowboy win Monday night and work out.  It was great to see the love from Buckwheat and Oboe they are finally starting to come around and will soon be members of Cowboy Nation, I can feel it.  The other big news was FNG Mark Sheppard received his F3 name Kiffin.  Mark is a big Tennessee fan so we went back and started thinking about Tennessee legends.  The list was pretty short so we settled on Kiffin.   Welcome Kiffin, it does get better!   A final note, apparently I am capable of being equally bad at being too fast and/or too slow at the cadence.  Thanks to all who came out to celebrate “The Boys”.   Have a great day!

Disclaimer

Warm Up-brisk cadence

• slow mosey around parking lot
• side straddle hop
• cotton picker
• windmill
• Imperial Storm Trooper
• merkins

Mosey to Cinder Blocks and head to the Hill

• pair off in two’s (3 sets)
• Partner #1: (Timer) Run up the hill
  • Rotate 10 LBC’s
  • 10 Squats
• Partner #2 –Transition
  • curls
  • overhead press
  • bent over rows
  • overhead extensions
• Return Cinder Blocks

Shift to the wall (2 Sets)-brisk cadence

• 10 Dips
• 10 inclines
• 10 declines

Go to the School (3 Sets)

• Peoples Chair/Overhead Press
• Run a lap

Mosey to Mary

• mason twist
• pretzel crunch

Announcements

• Saturday workout at Cox Mill to kick off the Healthy Eating Challenge

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