- When: 05/09/2020
- QIC: Abu
- Pax: Abu, Aquaman, Bedtime Story (RESPECT), Camelback, Captain Obvious, Cousin IT, Cousteau (moved), Erie, Grout, Kramden, Messi (2.0), Slalom, Slim Jim (DOUBLE RESPECT)
- FNGs|Visiting Pax: FNG - Bedtime Story
- Extra Credit: Abu, Cousin IT, Slalom, Messi
Due to a great turnout, I tapped Cousteau to be our second Q, we counted off by twos, split up and got to work.
WARMUP
SSH x 20 IC (4 count)
Squats x 20 IC (4 count)
Up Downs x 20 IC (on Down)
THE THANG
Superset
5 Rounds of 10
Russian Swing to Chest Pull (when KB gets eye level, pull in to chest, push back out to arms extended and down to under your junk to start the next one)
Merkins
Trisets
3 Rounds of 5 for each triset.
Complete 3 rounds and then move to triset 2. 3 rounds of 2 and move to 3.
1 Round = 5 reps each exercise w/ right, 5 reps each exercise w/ left, 30 reps total.
Q demos exercises for each triset and waits for six before moving on to the next one.
Once Q says exercise, PAX do triset OYO.
1)
Deadlift
Clean
Snatch
2)
Turkish Get Up (TGU) to Palm (chest press, to elbow, to palm, to elbow, to back)
Bent Over Row
Corkscrew Push Press
3)
Rack Squat Alternating Reverse Lunge (Squat, Left leg back = 1, Squat Right leg back = 2)
Single Leg RDL
TGU (1 per side, not 5)
FINISH HIM
2 Rounds of
Never Surrender Thrusters x 10 IC
Burpee Bent Over Rows Right x 10 IC
Burpee Bent Over Row Left x 10 IC
Prayer Requests: Slalom’s dad, Grout’s 2.0, praise to be back in the gloom, Cousin IT’s knee, being smart about returning to the gloom
Moleskin: It was great to be back! Welcome FNG Bedtime Story