Backblasts

Fortification Friday – 10.09.2020

PAX:
@Ron Swanson
@Doggy Doo
@Tiny Dancer
QIC: @Lone Star
Tardy: @Pancreas

Taking turns though each exercise:
Set 1:
Rope slams
Endorphins
Jump rope
Run a lap around playground
2 Rounds
Set 2:
Swing v-ups/crunches
Rope alternating waves
Front raise hold w/plate & turnovers
Endorphins
1 Round

Set 3:
Weighted sit ups
Rope alternating waves
Overhead plate hold lunges
Endorphins
Merkin and renegade rows
2 Rounds
Run a lap around playground
Burpees until time

This was my first Q here and I was at least over prepared with equipment. Thanks guys for bringing the stuff out!
Hope you guys enjoyed the battle ropes!?!
Announcements:
The usual, as of late, 24hr Marathon (Nov 14), Warpath (Oct 17), Gauntlet (Oct 31).   @Ron Swanson Q at Armory tomorrow 10/10/20.

Prayer Request:
Everyone with injuries and ailments: TD’s wife and his BIL with back issues, Ron’s M and Uncle, DD’s M and her foot, and all the PAX out to injuries with backs and legs.

Let’s keep encouraging each other to get better and push each other. It’s a reason I keep coming out and a reason I committed to posting at all of our AOs this week, 5 of 6 down, let’s go HC for Armory tomorrow!

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