- When: 08/10/19
- QIC: Abu
- Pax: Abu, Arkansas, Asparagus, Charlie Brown (RESPECT), King Pin (RESPECT)
Broga Warm Up
The Thang
Round 1
20 reps of each or 10 of each side
YHC demoed each exercise and the PAX went at their own pace as they got accustomed to the exercises
Alternating Chillcut Side Plank Merkins(Merkin, right forearm side plank, Merkin, left forearm side plank)
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Alternating Jump Lunge Row Rows(2 rows per one jump lunge)
10 right arm higher diagonal band pull aparts, 10 left arm higher diagonal band pull aparts
Two Handed Clean and Presses
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Alternating Bottoms Up Cleans
10 right arm higher diagonal band pull aparts, 10 left arm higher diagonal band pull aparts
Alternating Rotational Switch Arm Presses
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Alternating Curtsy Lunge Cleans
10 right arm higher diagonal band pull aparts, 10 left arm higher diagonal band pull aparts
Alternating Hike Snatches (start with the KB in front like for a swing, swing the bell under your boys, snatch, rack, under your boys, out in front on the ground, repeat)
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Alternating Cossack Clean Squat Thrusters
10 right arm higher diagonal band pull aparts, 10 left arm higher diagonal band pull aparts
Alternating Pass Through Switch Hands Step Back Snatches
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Alternating Bottoms Up Clean Squats
10 right arm higher diagonal band pull aparts, 10 left arm higher diagonal band pull aparts
Goblet Wave Squats (holding KB in a goblet position, RDL, lower butt into squat, curl, stand)
10 arms eye level band pull aparts, 10 arms overhead band pull aparts
Round 2
10 reps of each or 5 each side
Now that the PAX were familiar with the exercises, we cut the reps in half but upped the intensity and went from exercise to exercise without rest. Rather than alternating for most exercises, we did 5 right and then 5 left.
Alternating Chillcut Side Plank Merkins
10 Merkins
Alternating Jump Lunge Row Rows
10 Merkins
Two Handed Clean and Presses
10 Merkins
Bottoms Up Cleans
10 Merkins
Rotational Switch Arm Presses
10 Merkins
Curtsy Lunge Cleans
10 Merkins
Hike Snatches
10 Merkins
Cossack Clean Squat Thrusters
10 Merkins
Pass Through Switch Hands Step Back Snatches
10 Merkins
Bottoms Up Clean Squats
10 Merkins
Goblet Wave Squats
10 Merkins
1 cool down lap with Kingpin and his pup Sailor
Prayer Requests: Kingpin, Hot Pursuit, Wimpie, Jock Itch, my colleague’s passing
Charlie Brown closed us out in prayer
Moleskin: Charlie Brown experienced first-hand why this AO is called Boyd Lee Beatdown. He thought my Q on Wednesday was difficult until he experienced this one. It was great having you out there brother. Come back soon! It has been awesome to see the growth of Asparagus and Arkansas with their KB game. They will be ready soon to lead. Aye! It was also great to see and chat with King Pin and meet his pup. Thanks for coming out.