- When: 11/30/2019
- QIC: Abu
- Pax: Abu, Aquaman, Cold-Cut (DOUBLE RESPECT), Slalom, Slim Jim (DOUBLE RESPECT), The Situation
Warm Up done IC
Sumo Squat x 20
Narrow Squat x 20
Merkins x 20
The Thang done IC
- Russian Swing x 20
- Alternating 1 arm KB hold Plyo Merkins (hands on each side of KB, merkin, explode up landing right arm on KB, merkin, explode up landing left arm on KB) x 20 (10 each side)
- Two handed Clean Squat x 20
- Two handed KB hold Plyo Merkins (hands on each side of KB, merkin, explode up landing both hands on KB) x 20
- Bottoms Up Thrusters x 20
- Archer KB Merkins x 20 (10 each side)
- Two handed Clean Squat Curl Press Extension x 10
- KB Merkins (both hands on handle, bottom on ground) x 10
- Bottoms Up KB Merkins (both hands on bottom of KB, handle on ground) x 10
- Snatch Burpees x 20 (10 each side)
- Alternating Twisting Split Squat Switch Arm Clean and Press x 20 (10 each side)
- Feet on handle of KB Merkins x 20
- Alternating Clean, Backward Lunge, Press x 20 (10 each side)
- Alternating Up and Over Plyo Merkins (left hand on ground, right hand on KB, merkin, explode up and over so left hand on KB, right hand on ground) x 20
- Suitcase Deadlift, Row, Swing x 20 (10 each side)
- Bottoms Up Clean Squat x 20 (10 each side)
- KB Chest Press x 20 (10 each side)
- Bottoms Up KB Chest Press x 20 (10 each side)
- Turkish Get Up Challenge (regular and bottoms up)
Prayer Requests: Aquaman’s mom, Cold Cut’s niece, injured PAX, Hot Pursuit, Men’s Health Awareness
Announcements: Past Due has the Q at #TheCommons tomorrow
Moleskin: I most likely messed up the order of the exercises in this BB since I didn’t have a pre planned weinke today. I may have missed some exercises as well. I know one thing, it was a total body workout. Our stabilizer muscles were firing, and we tested our strength, stability, and mobility. TClaps to The Situation, Aquaman, and Slalom who were handed a heavier KB by YHC to use. None of them turned down the challenge and got stronger for it. Aquaman, as always provided some comedic mumblechatter.
TClap |
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