AO: Sterling
Q: MC ,
PAX: Black bird, Mutt, MC, Deep Dish
FNGs: None
COUNT: 4
CONDITIONS: 63 degrees. Ground slightly damp. No wind.
WARMUP: You’ll have to ask Mutt, as I was CIH and had to ask him to lead.
THE THANG:
Round 1: Chest Press, then LBCs with the following rep counts each: [20,18,16,14,12,10,8,6,4,2].
Round 2: Merkins & 4-count Mountain Climbers, with the following rep counts each: [20,16,12,8,4].
Mosey (1/4 mile)
Round 3: Weighted Squats & 4-count SSH, with the following rep counts each: [20,18,16,14,12,10].
Round 4: Kettle Bell Swings & Curls, with the following rep counts each: [20,16,12,8,4].
MARY: Rapid Punches, Gas Pumpers, Merkins, Flutter Kicks & Box Cutters
ANNOUNCEMENTS: None
COT: Blackbird career advancement and test coming up.
In light of yesterday,…, MC read from Titus 3:1-2: “Remind them to be submissive to rulers and authorities, to be obedient, to be ready for every good work, to speak evil of no one, to avoid quarreling, to be gentle, and to show perfect courtesy toward all people.”
Q: MC ,
PAX: Black bird, Mutt, MC, Deep Dish
FNGs: None
COUNT: 4
CONDITIONS: 63 degrees. Ground slightly damp. No wind.
WARMUP: You’ll have to ask Mutt, as I was CIH and had to ask him to lead.
THE THANG:
Round 1: Chest Press, then LBCs with the following rep counts each: [20,18,16,14,12,10,8,6,4,2].
Round 2: Merkins & 4-count Mountain Climbers, with the following rep counts each: [20,16,12,8,4].
Mosey (1/4 mile)
Round 3: Weighted Squats & 4-count SSH, with the following rep counts each: [20,18,16,14,12,10].
Round 4: Kettle Bell Swings & Curls, with the following rep counts each: [20,16,12,8,4].
MARY: Rapid Punches, Gas Pumpers, Merkins, Flutter Kicks & Box Cutters
ANNOUNCEMENTS: None
COT: Blackbird career advancement and test coming up.
In light of yesterday,…, MC read from Titus 3:1-2: “Remind them to be submissive to rulers and authorities, to be obedient, to be ready for every good work, to speak evil of no one, to avoid quarreling, to be gentle, and to show perfect courtesy toward all people.”