September 21st, 2016 By Triple Threat

Here how it went:

• Mosey around parking lot.
• SSH x 15 IC
• IST x 15 IC
• Mountain Climbers x 15 IC

After the warm up, we shared some tires and completed the following:

• Diamond Merkins x 10 IC
• Dips x 10 IC
• Tire Press x 12 (shared for each team; StairMaster was by himself and had 2 cinder blocks)
• Diamond Merkins x 12 IC
• Dips x 12 IC
• Tire Press x 20 (shared for each team)
• Squats x 20 OYO
• Battle rope reps x 12 (each arm)
• Toe Touches x 20 OYO
• Squats x 20 OYO
• Battle rope reps x 12 (each arm)
• Toe Touches x 20 OYO
• Squats x 20 OYO
• Battle rope reps x 12 (each arm)
• Toe Touches x 20 OYO

Put tires back and pick up bricks for timed exercises.

• Tricep extension for 90 seconds – AMRAP
• Shoulder press for 90 seconds – AMRAP
• Front Lounges x 10 (each leg)
• Curls for 90 seconds – AMRAP
• Merkins x 10 IC
• Merkins x 8 IC
• Merkins x 6 IC
• Merkins x 4 IC
• Merkins x 2 IC

Mary

• X-Men x 20 IC
• Superman Holds x 10 IC
• Peter Parker x 10 IC
• The W x 10 IC

Announcements included HEC that started on Monday.

More importantly, I have prayed this morning for change in the world. The police brutality occurring in today’s society is OUT of CONTROL. God help us!

 

 

 

Tradition

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