16 PAX posted the day after Memorial Day to get better. YHC tried to make it horrible, and hopefully succeeded. Roth brought an FNG who killed it- welcome to F3 Nation Lug Nut!
Warmup-
IST x20 IC
ATT x20 IC
Eccentric Merkins x15 IC
Moseyed to the block pile and partnered up for a 4 corners BOMB. While 1st partner did the exercise, 2nd partner did squats.
Block Burpees x10
Overhead Press x20
Merkins x30
Bent over Rows x40
After a 10 count, we ran it BACK. Partner 2 did LBC’s while partner 1 did the exercises.
Big boy situps x20
American Hammers x20
Curls x20
Kettle Bell Swings x20
We then put the blocks up and relaxed with Mary-
Freddy Mercury x20 IC
Dying Cockroach x20 IC
Plank w/ Extension
Mountain Climbers x20 IC
Hold Plank
We then attempted to do some strides, this was met with lots of grumbling. YHC’s fault on this one, should’ve explained better. After that we headed back to the flag to finish up with:
Box Cutters x20 IC
Flutter Kicks x20 IC
WOD: From 1 Corinthians 10 and Psalm 25, God uses our mistakes or sins to help us grow spiritually. Through the Holy Spirit we are convicted but not condemned. Don’t stop at the Mistake!
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