15 men met in the gloom to be broken to heal stronger…
Q: Iron Horse
Pax: Pebbles, Smokey, Dimples, Dumpster, Magnito, Great Dane, Slow Hand, Hawkeye, Willie, SS Minnow, Blackfoot, Tap Out, Slap Shot, Game Boy
The Thang:
60 Ssh’s
15 F3 merkens
10 sit up /leg ups
5×3 Gills (step hip flexers) / reverse & repeat
grab the weight for ground to overhead press x 10
rotate weight then straight overhead press x 5/rotate weight & 5 more
rotate weight @ 10 behind head tricep press
travel without weight to circle of pain
Madonnas: 5 derkens/5 right arm hip flexers/5 dips/5 rev arm hip flexers/5 derkens
on ground for LCRC V’s -5
to parking lot for graduating sprints x 2
rev crab/crab/bear/sprint length
back to circle of pain for plank walk half circle
back up for repeat of Madonna set
mosey back to track for weights
chin up lifts, rotate
squats, rotate – cross let up & outs
alt front & back overhead press/ 15 x F3 merkens
2 passes each of shake n bake
curls set/ rotate/ more curls
LBC crunches with heel taps
15 F3 merkens
mosey home for 20 burpees
2 min plank
COT: prayers for Houston, safe travels this week