Good Day for a Little Hard Work
AO: Atlas
When: 05/04/2021
QIC: Woody
PAX (5): Switch, Rusty, Thud, Zima
Preamble:
After torrential downpours yesterday, it was a beautiful morning for a solid BD. Let’s get to it.
Warm-O-Rama:
Mosey for a bit.
Sun Gods
Mosey.
Weed pickers x 11, SSH x 10
Grab a couple of coupons…let’s begin.
The Thang:
Merry go round…VUps x 20, LBCS x20, Big Boys x20, WW1 x 20, American Hammers x20
100 Merkins OYO
Ladder up to 11 – 1/10, 2/9, 3/8…and back down
- Military presses with coupon, jump squats
- LT Dans, KB swings (coupon)
3 rounds – Squat curls x 10, rifle carry for 40 yards and back.
Ladder up to 7
- Rows, curls with coupon
COT:
Convergence for F3 Alpha on 5/8 at 6:30 a.m. – Riverside Park. Pre-ruck at 5:30, Pre-run at 6.
Prayers for our F3 brethren families and challenges, and may be all welcome the Holy Spirit.
Naked-Man Moleskin:
Rusty was a little saltier than normal towards YHC, but it fueled him to work harder…so there’s that.