DANG was it cold this morning! It was 17deg with a light wind and a few snow flurries. However, 9 men, including an FNG showed up at Vets to get better and move some weight.
PAX: (10) Flounder, Backdraft, Meatball, Geppetto, Whitney (R), Sticky (FNG)(R), Diablo, Kilo, Worm, Plumb Bob (Q)
It was important to get everyone moving and the blood pumping so I started with a light warmup:
- 25 SSH (IC)
- 20 Grass Grabbers
- Kendra Newmans
- Shoulder stretches
- 25 SSH (IC)
Ten men, 10 stations (2 minutes on, 30 second rest):
- Merkins with ruck
- Derkins
- Air Press with weight
- Squats with Ruck
- Jump rope
- Upright rows with sand bag
- Drive the Bus
- Barbell curls
- Step-ups with ruck
- Rows with resistance bands
I thanked the guys for coming out on a day like today. Kilo gave us an update on Ryleigh and we sent up some prayers for her and her family.
PLUMB BOB
F3 Louisville 