Seven PAX made it out for my return as life has had me away for a little bit. Wanted to make sure to kill my muscles and hopefully cause a little burn for you all. Here is what we did…

WARM-UP:

•1/4 mile mosey with butt kickers and high knees mixed in
• Windmill x10ic

• Door dash finally arrived 🙂

• Monkey humpers x15ic

• IST x10ic

Grab blocks and head over to soccer field.

THE THANG:

• Blockees x20

• Block complex x20

• Block curls x20

• WW3 x10

• Mosey out/back across soccer field

•Blockees x15

• Block complex x15

•Block curls x15

• WW3 x10

• Mosey out/back across soccer field

• Blockees x10

• Block complex x10

• Block curls x10

• WW3 x10

Take blocks to flag and head to gazebo.

• Step-ups x20

• hip thrusters x20

• calf raise x20

• Rinse repeat for sets of 15 then 10

MARY:

• side leg raise x10ic each leg

• knee to toe x10ic each leg

• figure 4 leg stretches

• heal under knee glute stretch

• 10 penalty burpees

MOLESKIN:

Great job today fellas! I always love hearing the grumbling over certain exercises or the rep count, especially when right out the gate was 20 blockees haha. Good stuff there! Door dash wanted to make sure were got some burpee’s so he made his traditional fashionably late arrival. All good we can always use more burpees. Had a random guy (Fred I think) watching us on the bench as we were wrapping up. He joined us for COT and coffeeteria afterwards. Hopefully he will post with us soon, possibly at the convergence.

Always a please fellas and thanks for following my lead!

Until next time,

Sunspot OUT!