BACK AT IT AGAIN!!!

Preamble:

I was pleasantly surprised to see Skynyrd, Coach K, and Dash join us for the BD. Welcome back guys!!!! After a quick welcome we set up the stations and got ready for the BD.

Warm-O-Rama:

15 SSH

15 Weed pickers

15 Sun guides

15 Reverse sun guides

10 Windmills

The Thang:

After warm-up we divided the crew into the 5 stations. Each crew had to go through each of the 5 stations completing the 6 sets of exercises per station. Each set was 45 seconds with a 15 sec rest in between sets.

STATION 1:

SET 1: TRICEP EXTENSION

SET 2: TRICEP EXTENSION

SET 3: TRICEP DIP

SET 4: TRICEP DIP

SET 5: TRICEP KICKBACK

SET 6: TRICEP KICKBACK

STATION 2:

SET 1: LEG RAISE

SET 2: LEG RAISE

SET 3: JLOS

SET 4: JLOS

SET 5: AMERICAN HAMMERS

SET 6: AMERICAN HAMMERS

STATION 3:

SET 1: WOLVORINE

SET 2: WOLVORINE

SET 3: MERKINS

SET 4: MERKINS

SET 5: WOLVORINE

SET 6: WOLVORINE

STATION 4:

SET 1: JUMP ROPE

SET 2: JUMP ROPE

SET 3: JUMP ROPE

SET 4: JUMP ROPE

SET 5: JUMP ROPE

SET 6: JUMP ROPE

STATION 5:

SET 1: BACK AND FORTH FLIP

SET 2: BACK AND FORTH FLIP

SET 3: TIRE BOX JUMPS

SET 4: TIRE BOX JUMPS

SET 5: TIRE CARRY

SET 6: TIRE CARRY

COT:

Announcements – None

Prayer Requests – None

Naked-Man Moleskin:

Huge shout out to Lightweight, LifeLock, Zuckerberg, Pebbles. They woke up a little early to help me get the tires from the storage unit to the BD. Also, thanks to Dash for making those available to us.