With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!
DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
-SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
COP at the Baby Foundry; five stations:
-pull-ups
-box jumps
-dips
-burpees x 10 (the timer)
-knee ups
Mosey to benches:
-right leg side step up x 10
-merkin shoulder touches x 10
-left leg side step up x 10
Mosey back to the Baby Foundry (that’s one round)
Rinse and Repeat for three more times (that’s a total of four for you slow learners)…
Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….
Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?
