Gilchrist Back Blast
Three men met in the gloom at 5:25, and one stumbled in a couple minutes later. We all showed up to make the man next to us stronger, and we did not fail.
Q: Cathy
Pax: Willie, Gameboy, and Zoolander
Lords Prayer
Warm-up:
Mosey to the bus ramp
The Thang:
Four rounds of HIIT with 10 stations. 45 seconds of work, 15 seconds of rest, with two minutes rest after each round.
Dips
Step-ups
Crunches
Sandbag Toss Burpees
Curls (25# or 35#)
Merkins
Tricep Curls (20#)
Goblet Squats (35#)
Flutters with Ruck or 40# overhead
Lap
2 minute rest
Rinse and Repeat 3 more times
COT: Pax is doing well with everyone getting their kids back to school. Discussed Star Course, rucking this weekend, and the F3 challenge workout that Iron Horse posted. Spoiler alert: Willie did it yesterday, and said it really sucked!
Willie led us in prayer
Pledge of Allegiance
I say it all the time, but I am truly humbled to be a part of this group. And being able to lead on occasion is a great experience. If you have never stepped up, or haven’t in awhile, make the effort.
YHC
Cathy