x 10 IC

Punch Jacks

Ski Jacks


Good Mornings



WARMUP #2 – KB Complex

KB starts in hang position (just under knee)

Bent Over Row R

Bent Over Row L

Clean R

Clean L

Snatch R

Snatch L

= 1 rep

We did 10 reps, or 30 depending on how you look at it. Ha




Tater Thrusters x 20

Burpees x 20


Sumo Deadlift High Pulls x 20

Reverse Burpees x 20


American Swings x 20

Mule Kicks (to handstand) x 20


Two Handed Twisting Side Swing Over the Shoulder Squats x 20 (10 each side)

Swing Alternating Step Back Lunges x 20 (10 each side)


KB Chest Press to Elbow x 20 (10 each side)

Crush Merkins (both hands on KB) x 20


Split Stance Rows x 20 (10 each side)

Bent Over Crush Rows x 20


KB Glute Bridges x 20

Single Leg Glue Brides x 20 (10 each side)


Snatch to OH Squat x 20 (10 each side)

High Pulls x 20 (10 each side)


Halo (KB behind) Side Lunges x 20 (10 each side)

Goblet Step Back Lunge 90/90 Sit Down Get Ups x 10 (5 each side) cut these reps in half due to time

Prayer Requests: First responders, kids going back to school, Slim Jim got a new job, Lexington, The Fort

The Rip prayed us out. Great job lil Buddy!

Moleskin: YHC was happy with the group we had considering the downpour rain and the amount of PAX that were heading to K-Town. I thought about modifying the exercises for several reasons but decided PAX could modify as needed and the rain ended up stopping. Kramden made the comment that I was fortunate that the group was small with the moves we were doing. The mumblechatter was kept to a minimum this morning. There was, however, plenty of encouragement. Proud of these men for grinding through this workout. Thanks for showing up.

Before the workout started, I struck up a conversation with a regular Saturday morning walker, an old man that walks bent over with a cane behind his back. Most likely retired and could workout whenever but there he was in the pouring rain getting his walk in. I told him that the rain felt great as it was cooler than it had been. He said something so powerful that I will never forget. “If it ain’t raining, it ain’t training!”

Heck yea, he fired me up.

Before the workout started I had the man repeat to the group what he told me.

I explained to The Rip (8 year old) what he meant. It’s easy to workout in the comforts of an air conditioned gym or even outside when the weather is nice. When you are training, you don’t let the elements stop you. And like the man said, the training doesn’t really begin until the elements aren’t ideal.

Reminds me of Muhammad Ali’s quote, “I don’t count the sit-ups. I only start counting when it starts hurting because they’re the only ones that count. That’s what makes you a champion.”


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