The Real Mule Kick

Warm Up

Lap around Boyd Lee stopping at each intersection for 10 reps IC of Merkins, Jumping Pull Ups, Squats, and Mountain Climbers

The Thang

1) For time:

20 KB Thrusters (10 each side), 20 Merkins

16 KB Thrusters (8 each side), 16 Merkins

10 KB Thrusters (5 each side), 10 Merkins

Walk your KB to the Pull Up Bars switching arms after 10 steps

2) 10 Minute AMRAP:

20 KB Swings, 10 Mule Kicks (not the Wimpie version), 5 Pull Ups

Walk your KB to the Picnic Shelter in Rack position the entire time switching from side to side

3) 3 Rounds of:

20 KB Crossover Step Ups (10 each side)

40 KB Rows (20 each side)

20 KB RDL (10 each side) 1st round KB in hand of same side of leg going back, 2^nd round KB on opposite side, 3^rd round holding KB with both hands

Walk your KB to the Flag switching arms after 10 steps

Prayer Requests: The boys needed to rush off to Covenant so I shared the verse of the day from my bible app: 1 Peter 2:24 He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness. By his wounds you have been healed.

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Moleskin: The pace during our work sets was awesome while our walks to the next station allowed for the rest required to go hard for the next round. It also allowed for some great fellowship. Rest is crucial when you go hard. Wimpie liked the Mule Kicks so much that he said he may have to adjust his Wimpie Legs to include them. Thanks to Giuliani, a regular at #116 for stepping outside his comfort zone and embracing the BROGA and KBs. Hope to see you back out there again. Next Saturday will be tougher though as the PAX try to complete the first launch of The Three Headed Hound. Come get some!