#back_blasts #loco
AO: LoCo BRMS
QIC: @Bolt
The PAX: @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Scranton, @Boone, @Nolan, @Ronaldo, @Pre, @Gigawatt
Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side and forward lunges, Outer Hip stretches
The Thang: Some HIMS had vests on #Tclaps for them!
1/2 Mile Mosey
Partnerup: 1 partner does Band workout while the other does the coupon workout in place then switch.
Rinse and repeat below, goal is to run through this whole series twice.
1) Band: Broad Jump 30 meters and 30 back
Coupon: Coupon Curls
2) Band: Wide stance Fwd Mosey 60 meters and 60 back
Coupon: Bent over Row in place
3) Band: Low Wide Stance sideways march 30 meters and 30 back
Coupon: Shoulder press
4) Band: Wide stance Reverse Mosey 60 meters and 60 back
Coupon: Alt Shoulder Taps
5) Band: Low Wide stance Reverse March 30 meters and 30 back
Coupon: Coupon Kettle swings
6) Band: Side shuffle 60 meters and 60 back
Coupon: Chest press
7) Band: Low Wide Stance Fwd March 30 meters and 30 back
Coupon: Dips
Ended with another 0.5 mile mosey
Straight into…
Mary: 1.5 minutes Peter Parker’s followed by 1.5 minutes of Aquamans
COT: Learn to forgive. Life is short. Don’t hang on to grudges or hate no matter how hard. Forgiveness will lift that weight from your heart.
Ghandi: “The weak can never forgive. Forgiveness is the attribute of the strong.”
Jesus’s final lesson and words: “Father, forgive them, for they do not know what they are doing.”
F3 The Capital 