7 pax posted at The Station on a beautiful cool June morning and left better than before.
COP:
- Rotating circle SSH IC. Looked more like Afghan soldiers.
- Side twists IC
- Leg lifts over cones IC
- Partner squats 10 oyo
Mosey to side of the park to celebrate 12 days til summer. Turn on Bluetooth speaker to set the mood with some NF. Routine goes just like the song “12 days of Christmas “.
- 50 yard run
- 2 IST
- 3 American hammers
- 4 Peter Parkers
- 5 crunchy frogs
- 6 plank Jacks
- 7 merkins
- 8 squats
- 9 SSH
- 10 something I can’t remember
- 11 20 yard bear crawls
- 12 burpees
Mosey back to splash pad. For 5 minutes of non stop abs to the mood of Eminem “Til I Collapse “.
Time. Game Over.
Moleskin: numbers slightly down this a.m. but effort was definitely not! The usual studs were there and as usual brought it. It’s so amazing to see where these men began and where they are now. Examples that F3 does work. All you have to do is post, work hard, and have fun with your brothers!
WOD was from 2 Timothy 3:2-5
Trigger lead us out with a heart felt prayer.
Always an honor to lead these great men.
The Dude…..Out
Yes. The Dude finally wrote another backblast. How bout 10 T claps and I’ll start doing better!