The Shovel Flag was planted and 14 of my F3 brothers helped YHC celebrate my 40th b-day in style with some pain management!
The Thang:
Run with dumbbells to lower lot, some lunges to warm it up.
SSH x 40
Imperial Walker x 40
Spartan Merkin x 10
Wide-arm Merkin x 10
Diamond Merkin x 10
Jacob’s Ladder with dumbbells- Spartan Burpee at top with dumb bells, of course
Run back to CDS for Wall work
People’s Chair- 40 sec
Wall Plank- 40 sec
People’s Chair- 40 sec
Balls to Wall- 40 sec
Dumb Bell work-
Shoulder press x 10
Curls x 10
Tricep extension x 10
Rinse, repeat
Teamwork- 40 yard station DASH (Burpees while you wait on your teammates)
Station 1- Hairburners
Station 2- Hariburners (Yep, Why not?)
Station 3- Tire Pulls
Station 4- Sled Pull
Station 5- Tire Flips
Mason Twist with Dumbbell – (20ish count)
Nakedman Moleskin:
Gotta love the Nibbla, calling YHC out on the 40 theme after the SSH’s.
Strong work on the hill, men….noticed Harley, Countertop, and Joker leading the way there.
Donkey Kong- totally vertical on Balls to the Walls, impressive!
Inaugural launch of Tiger Rag’s new toy, the SLED! Crowd pleaser for sure….key, stay low. Run Stopper killed it.
Hops turns the big 4-0 on Saturday, come help him celebrate at ARea 51.
Hope you boys enjoyed the variety today.
F3/Dads- this Sat at 0930-1030 -meet near the Train, bring the 2.0’s
Sept. 8th- Launch of The Rock at Calvary..according to Run Stopper, “The Rock will break you”. There some hill there that may be named Everest…come find out what it is all about.
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