PAX: Biles, Sbarro, Shipyard, Lite Brite, Yoga Mat
PAX (not in Slack): None
FNGs: None
COUNT: 6
6 PAX did the hard thing this morning and crushed it 💪🏻
Mosey to the workout area from the flag.
Pledge 🇺🇸
THE THANG: Fight-Gone-Bad WOD 🥵😵🥊🥊🥊🥊 🥊
(5×5 minute Rounds, 1 minute rest after each round – 29 minutes total)
5 stations – 1 minute at each station AMRAP – no rest in between stations
— Station 1: 20lb wall ball shots
— Station 2: 70lb/40lb sumo deadlift high pull (or 95lb hex deadlift)
— Station 3: 16in bench box jumps
— Station 4: 70lb/60lb sandbag/55lb dumbells push press (kip optional)
— Station 5: Seated row machine/60lb sandbag/ double 30lb KB bent over rows
The soundtrack was invigorating was victorious 💪🏻🥇
MARY – assist YHC loading 500+ lbs of into truck
Mosey back to the flag
Announcements:
Highland Games and 3rdF Escalator upcoming weeks: Fasting / Charing / Sacrifice (Stations of the Cross with HGTV to finish the set)
COT:
Prayed out to the God that opened the water for Moses, in thanks we are WELL able to do He has called us to do TODAY 🙏🏼
Yoga Mat friend is retiring – well done 🫡
YHC 2.0 getting cast this morning for fractured tibia