Warm up

  • SSH x 15
  • Don Quixote x 10
  • Tempo Squats
  • moseyed a quick lap then circled back up for the kettle bell upper body beatdown

The Thang


Found our White Board to see what was in store. We had two exercises labeled , one for each partner. While one was doing a upper KB exercise the other was doing a AB exercise , rotating after each set done. It went a little something like this….

            KB                                      AB

  • Clean press 3×5               LBC’S
  • Overhead press 3×5        WWII’s
  • High Pulls 3×5                  Flutter Kicks
  • Merkins 3×10                   Weezy Jefferson’s
  • Rows                               Chill cuts

Ater a upper body beatdown we moseyed 2 blocks to our favorite flight of stairs now better known as Everest!

There we performed Everest up 4 flights

Everest is one lunge up(skipping two steps) , to a full squat, lunge up with the other leg, perform a full squat until you reach the top. Rinsed and Repeated .

With not much time to go a spare we quickly Moseyed 3 1/2 blocks to the other side of Main Street to a 3 1/2 foot wall.

There we performed…

  • 25 step ups , alternating feet
  • 15 derkins
  • sat on the top and performed in and outs to work the ABS
  • Finished with 10 box jumps

Did a Indian Run to get back to the Flag

Circled up 

Count O Rama – Name O Roma

Prayer Request

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