Pain day
Workout Date:
06/27/2018QIC:
PeachPAX:
Saved by the bell, switchfoot, big wheels, site work, bluegrass, stuffed crust, punch list, super dave, goldberg, straplock, bob the builderThe Thang:
5:15 disclaimer given
warm up
21 ssh ic
10 Burpees
15 windmills ic
10 burpees
little baby arm circles ic 10 forward 10 reverse
10 burpees
beatdown
we moseyed down to the marina where there just so happen to be a place to do pull-ups so everyone grabbed a partner. Partner 1 would do amrap pull ups and his partner would spot him to get one more in then he would do 15 leg throws and then it was partner 2 turn we did 4 rounds of this then we mosyed to other Side of the marina and got in groups of three and two of the three pax grabed a rock one pax ran while one curled the rock and the other pax Do you try back arm extensions when the runner got back they would switch until everyone did all three we did three sets of that then switched to lunges and squats While one pax run we did two sets of this. Then we Mosey back to the shovel flag ending with a little pax choice
Announcements
Bye a Burpee is still going on to help Perkplus
Kettle bell shirt order
Saturday morning Boot Camp 7:00-8:00
Prayer request
Super Dave‘s family with the loss of a loved one
Thanks for the Opportunity to lead