Good Day for a Little Hard Work

Preamble:

After torrential downpours yesterday, it was a beautiful morning for a solid BD.  Let’s get to it.

Warm-O-Rama:

Mosey for a bit.

Sun Gods

Mosey.

Weed pickers x 11, SSH x 10

Grab a couple of coupons…let’s begin.

The Thang:

Merry go round…VUps x 20, LBCS x20, Big Boys x20, WW1 x 20, American Hammers x20

100 Merkins OYO

Ladder up to 11 – 1/10, 2/9, 3/8…and back down

1. Military presses with coupon, jump squats 
2. LT Dans, KB swings (coupon)

3 rounds – Squat curls x 10, rifle carry for 40 yards and back.

Ladder up to 7

1. Rows, curls with coupon

COT:

Convergence for F3 Alpha on 5/8 at 6:30 a.m. – Riverside Park.  Pre-ruck at 5:30, Pre-run at 6.

Prayers for our F3 brethren families and challenges, and may be all welcome the Holy Spirit.

Naked-Man Moleskin:

Rusty was a little saltier than normal towards YHC, but it fueled him to work harder…so there’s that.