2 PAX hit the playground for some EC Murph Sets after YHC returned to the parking lot to find 2 PAX waiting with some new toys and a desire to get stronger.
Warm Up:
20 SSH
10 Merkins
Weights:
7ft log, 55# Log “Pam”, 30# Dumbbells, Cinder Blocks,
25# Plates
That Thang:
We started with a PAX Choice 3 part circuit. 2 PAX chose an item and performed an exercise while a 3rd took their weight for a lap around the parking lot as a timer. PAX were instructed to use a different weight for each part of the cycle. Most notable was the using large log to Deadlift, clean and press as done in the YouTube video Green Acres pre-blasted the night before.
After many cycles, we picked a weight and moved to the Gazebo for alternating sets of Dips and Curls
We moved back to the parking lot for 10 merkins and one more cycle
Weighted Mary:
20 Ct Flutter Kicks with weight held overhead
Right-Center- left
Announcements:
Green Acres’ M will be doing 3 Flu Shot Clinics in BC this stay tuned for more details.
Good Luck to our brothers heading to the Trail Ragnar in SC this weekend.
BOM:
With the unexpected loss of an F3 brother in Alpha, I took a moment to remind everyone that life is precious and to hold our loved ones close as you don’t know when our time is up.