Show up, get better, go home!

06.26.19 @ The Brig

PAX:  Hard Hat, Radar, Schnitzel, Minivan, Brutus, Hermanos, Epstein(visitor), Horshack(visitor), Spaulding-QIC

Conditions:  78 degrees, still and a lot of humidity

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 20 IC

Air Circles x 10 IC (forward and back)

Raise the Roof x 10 IC

Seal Jacks x 20 IC

TTT x 10 IC

Hill Billies x 15 IC

Go grab two bricks….only 1.5 lbs….right Minivan?

Thang:

2.5 Mile run around the school complex with 6 stops for the following exercises with the bricks

Stop #1

Merkins, Overhead Claps, Side Lat Raises, Alt Shoulder Taps, Tri-Extension x 20 each

Stop #2

Merkins, Overhead Claps, Side Lat Raises, Alt Shoulder Taps, Tri-Extension x 20 each

Stop #3

Lat Raises, Alt Shoulder Tap, Chest Press on your back, Seal Claps on your back, Bicep Curls x 20 each

Stop #4

Lat Raises, Alt Shoulder Tap, Chest Press on your back, Seal Claps on your back, Bicep Curls x 20 each

Stop #5

Merkins, Overhead Claps, Side Lat Raises, Alt Shoulder Taps, Tri-Extension x 20 each

Stop #6

Lat Raises, Alt Shoulder Tap, Chest Press on your back, Seal Claps on your back, Bicep Curls x 20 each

Mosey back to the flag

Mary 

Dirty Dogs x 10 IC (each leg)

LBC’s x 25 OYO

Flutters x 20 IC

Done

COR, NOR

Announcements: July 4th at the Yacht Club at 0630 with F3, Fia and 2.0’s

Prayer: Patience for Brutus with his team at work, Radar and Hard Hat’s 2.0’s traveling with a church group

Moleskin:

-Brutus is 3 for 3 this week with a tank top….where does he find them?

-Epstein and Horshack are 3 for 3 this week while on vacation

Until next time ~Spaulding

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