AO: f3comanche
Q: Spaz
PAX: Avalanche, hammer, sully, hokie_pokie, Spaz
FNGs: None
COUNT: 5
WARMUP: Pre-Mosey ruck with hokie_pokie. Then mosey, SSH, mosey, SSH, ISTs, mosey, SSH, mountain climbers, mosey, SSH, arm circles.
THE THANG: Patio tables were the focus. 25 presses then trot to patio wall for 5 muscle ups. Back to tables for 20 incline merkins, 5 muscle ups. 15 dips, 5 muscle ups. 10 decline merkins, 5 muscle ups, 5 burpees, 5 muscle ups. Round 2 was 20 atomic crunches, 5 muscle ups. 16 core killers, 5 muscle ups. 10 leg lifts, 5 muscle ups, 10 lift legs, 5 muscle ups. Mosey to bus lot to pick up then carry strategically places weights and ropes. Tote them to from sidewalk. 5 stations of battle rope, kettlebell figure 8s, kettlebell halos, medicine ball toss\sqaut, dumbell curls. one runner to yield sign and back was the timer. carry weights to car and rope to Mary.
MARY: All 5 pax held a part of the battle rope so none of the rope touched ground. As a team with rope held above, we performed WWII, flutters, low Dolly. Sans rope we did 1 minute plank.
ANNOUNCEMENTS: Nami Walk at Frank Liske Park Sat May 17th 8:30 www.namiwalks.org/cabarrus
COT: Prayers for Opie’s family, safe travel for West Cabarrus senior trip to Florida. sully’s son. Thanks for joining me today gentlemen!