9 guys showed up on labor day to get better.  Given BRR week is upon us, I stayed very stationary and upper body heavy.  It was a cool morning but the work got the heart rate pumping rather quickly.  I was thinking I received an HC from Pusher (maybe not) so I had Milli Vanilli radio to get everyone going.

It went like this:

Warmup

30 burpees OYO

Work

Barbara (modified slightly) 5 Rounds for Time

20 Pullups

30 Pushups

40 Big Boi Situps

50 Calf Raises (modified from squats)

Early finishers complete a few rounds of dips and hangs.

Mosey to Bathroom Building

Bathroom Wall Work

1 minute ball to the wall

10 second rest

30 second balls to the wall

10 second rest

1 minute people’s chair

10 second rest

45 second balls to the wall

1 minute people’s chair

Mosey back to Playground

Cool Down

30 second hang

25 dips

10 burpees

COT/BOM

• Quality work put in by all today
• Still working heavy on that grip strength/calf raise work
• “Never trust a big butt and a smile” – always solid advice
• Special K plays piano and Sunshine play violin – who knew?