November 9th, 2017 By Brutus_MECA

It was actually a pretty good morning for a BC.  3 men didn’t mind a tiny bit of drizzle and wet ground to gather and work on our guns.  We started with a mosey to the Haunted Daycare site for a warmup of SSHs, Storm Troopers, Mountain Climbers, and slow Cottonpickers.  Mosey back to the yard for cinder blocks.

YHC planned to focus on arms and shoulders since Trail Mix burned our pecs and shoulders thoroughly on Tuesday.  It went like this….

* A 10/15/20/15/10 ladder of Curls and Tricep extensions with Squat breaks at the halfway point and the end.

* A 10/15/20/15/10 ladder of Lat Pulls and Dips with Squat breaks at the halfway point and the end.

* A 10/15/20/15/10 ladder of Curl variations (double block, lower half/upper half/full) and Chest Presses with Squat breaks at the halfway point and the end.

* 10 Pull ups with assist as needed.

* Mary on dry ground under the front gate roof of (Who knows the name of this…on six with both arms straight overhead at 12 o’clock and feet a few inches off the ground, simultaneously crunch/draw feet in like a reverse crunch/rotate arms to 6 o’clock to touch heals, then repeat x 20 without putting feet onto ground), Pretzel crunches with a hold, and low and high flutters.

* Finished with 10 slow sad head shakes for the Pax who fartsacked this fine morning.

COT and prayer for our brothers running the marathon this Saturday.

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