It has been a while since I have been to the Foundry. Wednesday Mornings DeVito and I have been doing a Black Ops County Ruck well before the sun comes up. If your gonna show back at the Foundry come in hot at 5:28 and Q.
6 Pax starting off the day strong: Holy Roller (R), Brown Tail (R), Faulker, DeVito, Dauber, Gisele (Q)
Weather: 65 dry with the steam picking up around the parking lot Islands to get the juices flowing.
We started with some Slow Grass Grabbers, Michael Phelps and some other arm stretches in preparation for a heavy lifting day.
Main Thang: 20 Rounds with 3 Sets a piece of weight – 20 seconds on with 10 seconds recovery between each: Curls – Squats – Merkins – Lunges – Dips – Swings – V-Ups – Step Ups – Thrusters – Man Makers – Calf Raises – Squats – Bench Press – Lion Kings – Plank Pull Thru – Overhead Press – Weighted Hammer – Step Up – Rows – Man Makers.
We ended with 5 minutes left enough time to cool down with some stretching and to share the reason behind the choice of “20” Rounds. Master Sgt. Andrew Christian Marckesano served six full tours in Afghanistan with the 82nd Airborne and the Ranger regiment and a half dozen more combat tours overseas. With his 12 combat tours he was nicknamed “Captain America”. On July 6th after starting his new role at the Pentagon he took his own life leaving behind his wife and 3 young children. Personally, I have seen the struggle of those who return to civilian life from the trenches of active duty. Every day, on average 20 Americans who have put their life on the line protecting our flag cannot reacclimate to civilian life and feel that suicide is the only choice. Today I ask that we wrap our arms around those who return from active duty, those who are facing daily challenges, those who we know that would benefit from being one of us and get them out to join us.
CoR/NoR -> Announcement and Intentions. Gisele back at it Thursday at the Agony, Faulker bringing the swim fins to Pleasantville Friday and Convergence at the O Saturday. We will finish the week strong! Today we prayed for two families who have been impacted by cancer and for those that have kept us safe, protected our flag that they find peace, love and courage to reach out and be lifted in finding the right path in life.
Until tomorrow, I am Gisele.