Another beautiful morning at The Early Bird….
AO- #DeltaEcho “The Early Bird”
Q- @Otto
Pax- @hbc @wcbdfy @tablesaw @danny mcbride @toy story
Warm up:
25 SSC IC
10 Imperial Walkers IC
Mosey with Merkin stations, 50 total
“The Thang”
200 squats
10 burpees
420 SSH
100 Merkins
150 Freddy Mercuries
330 Ray Lewis
100 LBC
2 50 yard shit brick slides
2 50 yard sprints
Next exercises were done with bricks:
80 bicep curls
80 shoulder press
60 upright rows
80 triceps kickbacks
80 chest press
80 chest fly’s
42 Birthday Merkins concluded the workout,
COT-
A discussion on the impact and importance of Harbaugh’s COT from Saturday. His COT exemplified the impact that F3 can have.
December 7th Convergence is quickly approaching. Start buying gifts!