Mom Swap’s 4 corners - F3 Summerville

Intro: I hate City Slicker

Weather: Really hot, not fun with a ruck, I hate you City Slicker

FNGs: None

Ruckers: City Slicker (20#), Cheetah (30#), Dri Prime (45#)

COP:

SSH x25 IC

TTT x25IC

DQ x15 IC

LBAC F&B x25 IC

Grab a block and head to the first corner.

THANG:

Corner 1:

Up & Overs x25 IC

Curls x25 IC

Squats x25 IC

Corner 2:

Chest Press x25 IC

Flutterkicks x25 IC

Merkins x25 On Q

Corner 3:

Lawnmowers x25 each arm OYO

Genuine x15 IC

Tricep Extension x25 On Q

LBCs x25 On Q

Corner 4:

1 arm curls 15 each arm On Q

Plank 1 min

Derkins x25 On Q

Mosey to playground:

15 Pull-ups and chin ups OYO

Mosey to horseshoe pit:

Tricep Dips x15 OYO

Step Ups 15 each leg OYO

Stow block

Mary: No time

Numberama: 6

Namerama: Mom Swap, Cheetah, Dri Prime, City Slicker, Motherboard (R), Grits (R)

Pledge Prayer Announcements

Moleskin: The heat in the afternoon is great training for the ruck in August. If you are planning on trying a ruck come out to train.