Guns and Gut Check

Preamble:

Trying to make it a point to get out to Firehouse on Tuesdays now that SMR training is over. And since SMR just wrapped up, we focused less on legs and more on arms and abs.

Warm-O-Rama:

PAX moseyed a lap around the parking lot and circled up for some Good Mornings, Willie Mays Hayes, Moroccan Night Clubs, Michael Phelps OYO, SSHs, and Weed Pickers. 

The Thang:

We stayed by the flag and decided to hate life by listening to "Bring Sally Up" while performing merkins. Every 30 seconds, we switched the hold position from low to high. According to Chat, it's about 30 merkins, but the holds made this excruciating. 

After are arms were shot, we decided to play it again... this time with Big Boys. From the start, I thought this was going to be too easy with the resting on our backs, but it quickly became challenging and YHCs form became a little sloppy towards the end. 

We took a lap around the parking lot and then the rain started, so we took our cinders to the pavilion. Here we worked on our Guns in cadence by doing 5 thrusters, 10 skull crushers, 15 curls (for the girls), and 20 rows. And for Gut Check, we did (all with the cinder) 5 Dead Bugs, 10 American Hammers (SC), 15 LBCs, and 20 Flutters. Then we'd perform 10 Wide, 10 Regular, and 10 Diamond Merkins. After each round, we'd run a lap around the parking lot. 

With time winding down for the last round, we performed 20 Freddie Mercuries, 20 Gas Pumpers, and 20 BBSs for the Gut Check and took our cinders to the parking lot for 10 Merkin Pull Throughs and 10 Irkins on the cinder. This brought us right to time!

COT:

Cherry Street Beer Run, Tower Rd - Church Trail CSAUP, Olaf's Pool Party.

Prayers for all the illnesses and injuries with PAX and family members.

Naked-Man Moleskin:

It's always a pleasure to lead the men of F3 Cumming! And glad I could make it out to Firehouse and go deeper!