Back and Biceps in the Gloom

Weather Conditions:

mid 70’s; Damp

FNGs:

none

COP/Warm up:

4 lap Mosey
5 pull-ups
Through The Valley (hamstring stretch) 10 each leg – IC
Single Leg DL with block – 7 each leg – IC
Sl(ow)-Bl(ock)-(M)erkins – 7 IC [Wide Blocks, Deep, and Slow]

The Thang:

1. Farmers Walk SOP for 1 lap
   1. Tricep Dip from side line bench with feet up on two stacked blocks – 10 IC
   2. Curls for the Girls – 10 IC
   3. Head Butt Pull ups – (wide grip pull-up with head butt to hand) – 6 (3 each hand) OYO
   4. Flutter Kicks – 20 IC
      1. [TRAIN HORN = 10 Burpees OYO]
   5. Curls for the Girls – 10 IC
   6. Stow Blocks
2. Mosey to Bleachers for Calf Raises – 25 IC
3. Mosey to Goal Post
   1. Head Butt Pull ups – (wide grip pull-up with head butt to hand) – 6 (3 each hand) OYO
   2. Close Grip over hand pullups – 5 OYO
   3. Close Grips underhand chinups – 5 OYO
      1. [TRAIN HORN = 10 Burpees OYO]
   4. Commando Pull-ups – 5 OYO

Mary:

1. N/A

COT:

Pledge; Announcements & Prayer requests (DMT will ruck this weekend); & BOM.

Moleskin:

YHC was late today.  So, he missed the mile run. 🙁
No Luigi today, but he will be doing headbutt pull ups soon. 🙂
Saint DMT is taking The Jones flag to his event this Saturday. 👊
Hard Drive is now a regular. 🙌
Suave was a samurai in a previous life. 💪
Houdini always escapes. 🏃