AO: f3kannon
Q: Grandmaster
PAX: backdraft, ChopSaw
FNGs: None
COUNT: 3
What shall we do today? Upper body all morning long. The lack of rain meant we could stay out of the deck, but BD was nowhere to be seen at first. So CS and YHC began the warm up at the AO to give him a chance to appear out of his hobbit hole.
WARMUP: ISTs, Hillbilly’s, BSNs, Windmills
THE THANG: Mosey to the block pile beside the stadium and pick a long hard one. Three sets of 15 curls, skull crushers and front shoulder raises changing grips in each set.
Ditch the long hard ones for something shorter that will fit in one hand. Three sets of 15 side flies, bent over flies and shoulder presses.
Lay down with a shorty in each hand. Three sets of 15 chest flies, pull overs and weighted LBCs. Put the blocks away and mosey to one of the terraces and one man does dips, another incline merkins and the third side lunges to the steps and back as the timer. Rotate until everyone hits all three stations.
MARY: Mosey back to the AO for some stretchy stuff.
ANNOUNCEMENTS: There’s a 5k this weekend, somewhere.
COT: We prayed for ourselves mainly and asked that you guys reading this will show up soon.