AO: #compound
QIC: @Obadiah
The PAX: @Wham-O, @Roddick, @Hightower
WarmUp: SSH, hillbillies, down/up dog, arm circles, huggers, cherry pickers
The Thang: Started from the underground with a hang and pull up ROF double round. Mosey around Mosaic and out to Gallows road and back to Jackson Middle School for a good, old fashioned Outdoor, parking lot, four stations upper body beat down rotation.
Round 1: 2 sets
Tire flipping timer
Squat thrusters w/ CB
Curls to overhead press
Bent row with 95lb Bar
Round 2: 2 sets
Tire jumping trimmer
Kettlebell CB swings
Speed curls with dumbbells
Deadlifts
Mary: American Hammers, flutterkicks, LBCs, mountain climbers, Something else…
COT: Picked up heavy things today. There are things in life we need to pick up and things we need to put down and put behind us. The key is discerning what from what. Examine your life and let go of unproductive sin, burden, guilt, anger, gluttony, etc. Pick up the burdens of others, the needs of the broken, the fellowship of men.
F3 The Capital 