This AM was another crisp morning, and we had 8 or so Pax!! (SPEAK UP IF I MISSED YOU). We focused on Shoulders and Abs. Bundy decided to test his herculan strength with his 60# no handled filler bag. Disclaimer was given, and away we went
Warm Up (all IC with the resting position being Iron Cross)
10-LBACF
10-LBACR
10-Overhead Claps
10-Chinooks
The Thang
10-Curls for Girls
10-Tick Dicklers
10-Overhead Press
10-Bent-over Rows
30 second AMRAP LBC to set your base line
10-Curls for Girls
9-Tick Dicklers
9-Overhead Press
9-Bent-over Rows
OYO Big Boy Sit-ups to match Baseline
8-Curls for Girls
8-Tick Dicklers
8-Overhead Press
8-Bent-over Rows
OYO Oblique crunch to 110% baseline
OYO LBC to 110% baseline
OYO Flapjack Oblique crunch to 110% baseline
7-Curls for Girls
7-Tick Dicklers
7-Overhead Press
7-Bent-over Rows
5-Worse/Worse/Worse Crunch IC
6-Curls for girls
5-Curls for girls
4-Curls for girls
6-Overhead Press
5-Overhead Press
4-Overhead Press
6-Tick Dicklers
6-Bent-over Rows
5-Tick Dicklers
5-Bent-over Rows
4-Tick Dicklers
4-Bent-over Rows
OYO-10% WW1 Sit-Up
3-Curls for girls
10-Shoulder Press
3-Overhead Press
2-Curls for girls
9-Shoulder Press
2-Overhead Press
1-Curls for Girls
8-Shoulder Press
1-Overhead press
3-Bent-over Rows
3-Tick Dicklers
3-Bent-over Rows
2-Tick Dicklers
2-Bent-over Rows
1-Bent-over Rows
1-Tick Dicklers
OYO 100-Baseline crunches (to give us sandbaggers a little extra work)
Cool Down
25-LBACF
10-LBACR
10-Overhead claps
Announcements: Beach Ruck tonight at 1800 and tomorrow at 0430 at Ghoulds to get that free patch. Manna House May 5th.
Prayer Requests: Hee Haw-unspoken. Evan from Wake Up Colon Cancer.
Good work today guys.
F3 St. Simons 