FoCo ‘round and find out

Preamble:

YHC had to redeem himself for the fumble last year.   Preblast must have scared off the west siders with the thought of weights…   1z

Warm-O-Rama:

mosey’d over to the field where the heavy toys were waiting to play Warm-o-Rama became a theme throughout the BD goal line to 50 yard line, 10 merkins, sprint to goal line far side. 10 burpees.  Jog to 50yd line, 10 merkins, sprint to goal line. rinse repeat. Went through the dozen exercises we had in store while everyone caught their breath.  Including yours truly.

The Thang:

The Thang

12 exercises, 60 seconds (sometimes 30 seconds) of work, rotate.  If there’s too much mumble chatter, we hit the goal line for some sprints. 

1. man makers w dumbbells (push up, clean, press) 

2. goblet squat w 35lb Kettlebell. 3.  Single arm Rows w 40 or 60lbs

4 plank jacks

5 renegade rows with 35lb db’s

6 40lb db – sumo squat, narrow stance squat, sumo squat.

7 25lb plate raise

8 shoulder press w 40lb medicine ball

9 rifle carry – 60lb db

10 thrusters w 20lb db’s

11 farmer carry w 55 or 70lb db’s

12 kettlebell swings w 55lb kettlebell

Intermittently mixed in some sprints, jogging, high knees, butt kickers, lunges, mountain climbers, Freddie Mercuries, and LBC’s,  on the field.   

COT:

TLDR; be the source of courage and hope for the next guy.  Your story may save the life of another. Prayers up to many PAX battling the current hand they’re dealt – were here for you guys as is the Big Guy.

Naked-Man Moleskin:

love getting back into the gloom and bringing the heat.   Much love to my fellow PAX