Rhombus of pain with side of Stoney steps

AO: Dawn Patrol

When: 2025-05-31

QIC: Yokel

PAX (5): Floater, Liquor, Paper Jam, Stroller

Preamble:

Started with a mozie and dynamic stretching on the move double time around the fields to get really warmed up

Warm-O-Rama:

Circle Up and ten count
  1. arm circles
  2. monkey arms
  3. copperhead squat
  4. windmills
  5. imperial walkers
  6. run back to field

The Thang:

Gathered back at the field and entered the rhombus of pain 2 rounds total:

31 of each

Kettlebell swings

Arm curls cinder

Overhead press

Bent over rows with heavy bag 

Mountain climbers

Jump squats

Big boys

Shoulder taps

Scissor kicks

run around field in between sets   next STONEY STEPS five levels running up and down stairs in between sets  
  1. dips
  2. merkins
  3. dips
  4. derkins
  5. dips
  back to rhombus 31 reps
  1. Big boys
  2. v ups
  3. freddie mercuries
5 navy seal burpees between sets

COT:

Prayers for all men of F3

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