All the colors but no Wimpie

WARMUP

SSH x 10 IC

Kettlebell-less Swings x 10 IC

Squats x 10 IC

Merkins x 10 IC

 

THE THANG

2 Rounds IC

Russian Swing x 10

Both hands on KB Right Leg One Legged Burpee x 5

Right Arm Long Cycle Snatch Thruster x 5

Russian Swing x 10

Both hands on KB Left Leg One Legged Burpee x 5

Left Arm Long Cycle Snatch Thruster x 5

 

Rinse and Repeat 3 Rounds for time

 

1 mile run for time

 

2 Rounds IC

American Swing x 10

Right Arm Row, Clean, Press x 5

Right Leg RDL x 10

American Swing x 10

Left Arm Row, Clean, Press x 5

Left Leg RDL x 10

 

Prayer Requests: Grout’s 2.0s, PAX affected by COVID, that we as men step up and open up to one another

Moleskin: YHC switched it up today with a 1 mile run for time in the middle of the workout. Running fast after the one legged burpees and snatch thrusters was shaky but was a nice little break in the action. After lap 1, String Bean and I were at 3:20 and I said let’s finish in under 7. He agreed. During our second lap, just as I was about to say let’s kick it up a notch, he said when we get to the scoreboard let’s push it. I like where your heads at brother. He mentioned Grammar did it to him the morning before at the Oval Office for their mile. We ended up getting 6:35. Good push by all. I had planned for 5 rounds of the second set of exercises but we made it through 2. The best part of the morning was the COT. Grout opened up with a powerful story and we were all thankful for it. We love you brother. The bottom line is when the going gets tough, don’t turn in and wall up, turn out and leave the door open.

Major Respect for Cold-Cut and Slim Jim for being regulars out at Boyd Lee Beatdown in the 60+ club.