Three Man Weave

3 PAX came out on a cold, damp Friday morning.

DISCLAIMER

PRAYER

COP

SSH x 25

TTT X 10

WMH 10 count (Left/Right/Middle)

Imperial Walkers x 10

Shoulder Pretzel x 10

LBAC (Forward/Reverse) x 10

THE THANG

Sets of two exercises plus a run.  One PAX goes for the run while the other PAX do one of the exercises.  Rotate from runner to Exercise 1 to Exercise 2 so that each PAX does all three things.

• Set 1-  Run to end of the bleachers (approximately 100 yards) and do 20 SSH; Kettlebell Swings; Overhead Press-  Do 2 times • Set 2- Run to end of the bleachers (approximately 100 yards) and do 10 SSH; Dips; Curls- Do 2 times • Set 3- Run to the press box (50 yards) and do 10 SSH; Squat Thrusters; Merkins-  Do 2 times • Set 4- Run to the press box; Al Gore; Overhead Static Hold- Do 2 times

Block Work

• 10 Overhead Press • 10 Curls • 10 Tricep Extensions • 10 Bent Over One Arm Rows (10 each arm) • 10 Squat Thrusters

MARY

Plank until time is up.

CIRCLE OF TRUST

PRAYER

Jar Jar’s knee

MOLESKIN

ANNOUNCEMENTS

Diesel and Ripcord are killing the miles and merkins in the Bromance challenge; Convergence Feb 20 at the Range; Special Guest Q coming up on Monday morning