Flag was planted on this perfect morning. A quick disclaimer was read. We went straight to work.
Warm Ups all IC all 15 counts
Side straddle hops
Baby Arm Circles
The Thang: Mosey to Sunlake Blvd. Performed the following exercises
Mosey back to BB courts for circuit training. 10 stations per court 2 Exercises per station. 30 seconds of work and 15 seconds off. The following exercises were performed:
Slam Ball (press and slam)
Slam Ball Wall Throw with out the wall
Battle Rope Double Waves
Battle Rope Alternating Waves
Battle Rope Burpees
Battle Rope Slams
Lunges With Weights
Squats With Weights
Slam Ball Chest Throw
Slam Ball Soccer Throw
Dying Cock Roaches
After we finished that we had 7 minutes left
We played a game of catch me if you can. Indian run with the last guy doing 7 merkins and sprinting to the front. We mosyed to Sunlake and back to BB courts
COT: Congrats to Needles on his graduation from the Fire Academy. Very proud of you. Best wishes to Bartman as he gets his new house ready. Prayers for the men out there today and the hopes that others can join us. To anyone holding something inside that they didn’t want to share .
Totally apologize about my Q today. MY IC counts were a total mess. To do the circuit training Q it takes a lot of preparation. There were a couple of things that I could do better. Its a learning process. Have a great weekend.