YHC arrived at Covenant just in time to see the pray first pax leave and head to boyd lee…sadface. Never the less we had work to do so when 5:30 arrived we got right to it.

Warm Up

SSH x 20 IC

Don Quxiote x 10 IC

Cherry Pickers x 10 IC

Merkins x 10 IC



Ruck up and take kettle bell to the opposite side of the sanctuary. Drop rucks for and retain kettlebells for:

Curls x 10 IC

Tricep extensions x 10 IC

Overhead Press x 10 IC

Swings x 10 IC

Drop kettlebells, pick up ruck and ruck to the end of the building where cones were place (come to think of it I left my cones). Four cones were placed from 1 to 2 bearcrawl, 2 to 3 lunge, from 3 to 4 Crabwalk.

Mosey to the other side of the building to the picnic tables for:

Squats x 10 IC

Lunges x 10 IC

Step ups x 10 IC

Split Squat x 10 IC

Pax then shuffled back to the kettlebells for :

Deadlift x 10 IC

Thruster x 10 IC

Clean x 10 each side IC

Burpee with ruck on x 10 IC

Pax then dropped ruck and kettlebell and moved to the parking lot for a lap of run fast (not sprint), shuffle, and walk alternating. However the walking section didn’t happen. Regardless we returned to the circle and picked up our ruck and rucked to the cones for all little more crawling. 1-2 Bearcrawl, 2-3 sideways bearcrawl, 3-4 crawl bear.

We then shuffled to the picnic table are for:

V-up x 10 IC

Flutter kicks x 10 IC

American hammer x 10 IC

WW2 x 10 IC

From here we returned to retrieve our kettle bells and rucked back to the flag. At the flag we completed:

Sumo goblet Squats x 10 IC

Snatch x 5 each side IC

High pull x 10 IC

Dropped rucks and completed:

Peter parkers x 10 IC

Freddy Mercury x 10 IC

Windshield wipers x 10 IC

and finally of course hillbillies x 10 IC

6:15 Hard stop


Prayer Requests:

Bench’s mom

YHC’s patient and family

Tom Aman

Skynyrd’s mom



Convergence May 8th at Snookie’s farm: Shieldlock.

Strong work men. Ma Bell Out!

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