Fitness. Fellowship. Faith.- Disclaimer: free peer led workout, no professionals found here. If you need to modify, only you know your body
Warmup:
20 IW ic, 20 LBAC ic , 20 SSH ic, 20 LBCs ic
The thang: grab a partner and a sandbag- one runs while other does reps
50 sandbag kettle swings
100 sandbag curls
100 sandbag shoulder presses(Omaha here as with weak sandbags had to take out an exercise, so the same number of reps twice)
150 sandbag squats (bearhug)
200 world war 1 sit ups no bag
(A bit of mumble chatter about too many reps/me not really thinking this through, but we got all of em done)
Stow bags and complete 50 pull ups at bars between you and your partner
Jog as a pack all the way around so back to flag
5 mins of Mary:
15 flutter kicks ic, 10 burpees to pay respect to tweetsy , 15 15 more fk ic,20 Russian twists ic, 20 Freddie murcurys ic
Numberamma
Nameoramma
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Announcements: grt/l chas. this friday
Bom : prayers for Air Cooled after his heart attack and surgery