Warm Up
1 lap
The Thang
Split into 2 groups
2 Rounds of the following:
1) Alternating One Arm KB Rope Pull in Plank (100 ft of rope attached to a 40 lb. KB, Row to Tricep Kickback until KB gets to you)
2) Med Ball Merkin (one hand on ground, other on med ball, merkin, roll ball to other hand, merkin, etc.)
3) Alternating KB Clean Squat
4) American KB Swing
Rotate off the Rope Pull
Walk to the pull up bars with your KB
For time:
1 lap
50 KB Thrusters (25 each)
30 Pull Ups
Run to Umbrella and back for the 6
Walk back to the flag
Partner Up
1) Med Ball Pass Plyo Merkin x 10 each
2) Group Squats x 10 IC (Arms interlocked, squat down low and lean back. On rep 5 I let go and we fell down, demonstrating that if one brother goes down, we all go down. We need to pick one another up and stick together. ISI)
3) PVC Abs (10 regular, 10 right oblique, 10 left oblique, 10 reaches, 10 regular)
4) Back to Back Alternating Leg Extensions 3 sets of 10 IC
Prayer Requests: Cable’s journey to Charlotte and for his family/neighbor relationship, praise for Cable and Psycho trying out Broga
Announcements: Bono is Qing at #TheCommons tomorrow, Murph Convergence on Monday. 0500 Broga led by YHC, 0530 Group 1 start led by YHC, 0615 Group 2 start led by Cousin IT
Moleskin: I feel like some of the exercises we did today need a video demo for everyone to understand exactly what we did. The 100 ft KB rope pull and PVC Abs were a hit. The Back to Back alternating leg extensions were tough as well, but we powered through it. Underdog almost didn’t make it to the COT. I think everyone will agree that the workout was a gasser. If you haven’t been to #BoydLeeBeatdown yet or in a while, come check us out. You will not be disappointed. Cousin IT leads next week. He already has his weinke ready to go. That means it will be a good one.