AO: The Yard
Q: Saints (Lost count/150) ,
PAX: Ted Lasso, Crack, Deadhead, Deuces, Quick Release, Saints (Lost count/150), Pebbles, Ebike, Squeeky, Moen, H2O, Ferb
FNGs: 1 Ferb
COUNT: 12
CONDITIONS: 75, a bit humid but a nice breeze
WARMUP: SSH. Through the tunnel. LBAC. Pool pissers. Imperial walkers.
THE THANG:
Node workout.
Station 1 –
Round 1: Overhead Press
Round 2: Lunges
Round 3: Modified Bench Press
Round 4 Arm Curls
Round 5: Rows
Round 6 Declined Merkins
Round 7: Triceps Dips
Round 8: Squats to Calf Raise
Round 9: Blockies (do 5)
Round 10: Side-Side Push Ups
Farmer Carry Blocks to Nodes
10 Reps at each node: 1 is 1
Q: Saints (Lost count/150) ,
PAX: Ted Lasso, Crack, Deadhead, Deuces, Quick Release, Saints (Lost count/150), Pebbles, Ebike, Squeeky, Moen, H2O, Ferb
FNGs: 1 Ferb
COUNT: 12
CONDITIONS: 75, a bit humid but a nice breeze
WARMUP: SSH. Through the tunnel. LBAC. Pool pissers. Imperial walkers.
THE THANG:
Node workout.
Station 1 –
Round 1: Overhead Press
Round 2: Lunges
Round 3: Modified Bench Press
Round 4 Arm Curls
Round 5: Rows
Round 6 Declined Merkins
Round 7: Triceps Dips
Round 8: Squats to Calf Raise
Round 9: Blockies (do 5)
Round 10: Side-Side Push Ups
Farmer Carry Blocks to Nodes
10 Reps at each node: 1 is 1
Station 2 –
Round 1: Reverse crunch
Round 2: Gas pumpers
Round 3: Hip dips (25 per side)
Round 4: Hip thrusters
Round 5: Leg lifts
Round 6: Donkey kicks (25 per side)
Round 7: Superman
Round 8: Opposite side crunch
Round 9: Get-ups
Round 10: Big boy sit ups
25 reps each
MARY: No
ANNOUNCEMENTS:
– Aug. 1 – Spartan Race in Asheville
– Sept. 12 – Travis Manion Foundation Ruck 5K – Grant Park
– Nov. 20-21 – Spartan Beast in Newberry, SC
– April 23-25, 2027 – HYROX in ATL
– Welcome to Trike (4/50)’s brother, Ferb!
COT: Lots of PAX dealing with different family issues, health concerns for friends, family, & self.