10-4 Good Buddy

October 4, 2021

WHEN: 10/04/2021
QIC: Vice
PAX: Knope, Nails, Eurozone, Llama Llama, Yunus, Crab cake, (tall guy 36- Im sorry I missed your name)

Today I wanted to go back to Dook’s campus after a UNC win on the football field and do some bragging. Then I saw the weather forecast calling for rain and so I decided to modify.

Warmarama- SSH, WMH, Arm Circles, Michael Phelps, Manafort Good mornings

The thang: Mosey to covered picnic area. One partner was the timer who made a small circle up and down stairs while the other partner did seated rows and urchins on the bar, 3 rounds of each exercise and 6 total flights of stairs

Mosey to blocks and farmers carry to the stairs

At stairs- 25 curls- up stairs and back down till reach 100 curls- 25 weighted squats up stairs and back down till 50

Back to AO after returning blocks

3 rounds of 14 overhead claps with weighted ball

1 round of 14 hose to toes

1 round of 14 right shoulders

1 round of 14 left shoulders

1 10 count of ball hollow hold

COT: 10 year of F3 is this Saturday celebrate with a trip to Fayetteville or come converge at UNC