- When: 12/19/2020
- QIC: Abu
- Pax: Abu, Bidet, Chestnut, Forrest - Kinston, Goggles (RESPECT), Gopher, Grease Monkey - Kinston, Jockey, Mule, Phoenix, Short Stop, SOL (RESPECT), Sprint (RESPECT)
- FNGs|Visiting Pax: Jockey (FNG) Kinston
Knight School isn’t quite on the calendar yet, but I thought I would include it for PAX to see what we did.
PAX: Abu, Short Stop, Bidet, Mule, Goggles, Grease Monkey, Gopher, Phoenix, Sprint
WARMUP
SSH x 10 IC
Good Mornings x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
THE THANG
Russian Swings
American Swings
Alternating One Arm Swings
Two Handed Deadlift
One Arm Deadlift
One Arm Suitcase Deadlift
Two Handed Clean
One Arm Dead Clean
One Arm Long Cycle (LC Clean)
Two Handed Overhead Press
One Arm Push Press
One Arm Jerk
Goblet Squat
One Arm Rack Squat
One Arm Overhead Squat
Lying Press
½ Get Up
Turkish Bridge Up
Upright Row
Sumo Deadlift High Pull
One Arm High Pull
Dead Snatch
LC Snatch
Switch Arm LC Snatch
Crush Rows
Bent Over Rows
Lawnmower Rows
Bent Press
Windmill
And the clock struck 6:30
Also on the weinke but time did not allow. Always better to over plan than under plan.
Snatch Windmill
RDL
Single Leg RDL
Knee Up Pass Through and Back Single Leg RDL
Never Surrender Squats
Corkscrew Clean and Press
Devil’s Press
Devil’s Thruster
Turkish Get Up
Prayer Requests: YHC’s in-laws are moving to Greenville tomorrow from CT, PAX affected by Covid (Oxy, Waterboy, etc.), Feed the 5000
Moleskin: I appreciate the opportunity to come lead you men. I hope all learned a thing or two to increase your efficacy with a KB to reduce the likelihood of hurting yourself. We didn’t get to the real ass kicker exercises so I’ll save those for next time I Q.
Double Trouble
PAX: Abu, Short Stop, Mule, Goggles, Gopher, Phoenix, Chestnut, SOL, Forrest, Sprint, Jockey (FNG)
WARMUP
SSH x 10 IC
Good Mornings x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
THE THANG
5 Rounds for time:
10 Jump Squats
10 Burpees
10 Merkins
Mosey Pole to Pole on softball field
3 Rounds IC
10 Mule Kicks (mod: alternate one leg up at a time while the other leg remains on the ground)
10 Cossack Squats
10 Plank Kick Throughs (left and right is 1)
Mosey Pole to Pole
1 Round IC
10 Inverted Burpees
10 Front Kick, Side Kick, Back Kick (5 each side)
10 Archer Merkins (5 each side)
Mosey Pole to Pole
5 Rounds for time:
10 One Legged Burpees (5 each side)
10 Alternating Jump Lunges (left and right is 1, mod: alternative reverse lunge)
10 Super Skater Jumps (left and right is 1)
Prayer Requests: YHC’s in-laws are moving to Greenville tomorrow from CT, PAX affected by Covid (Oxy, Waterboy, etc.), Feed the 5000
Moleskin: Knight School was very mild considering my typical Qs, but that was with purpose. The PAX wanted to learn some new moves and most importantly do so with good form. Double Play was another story. I wanted to push the PAX but wanted to make it fun and challenging at the same time. I introduced some new exercises, the opening and close with a stop watch, and the middle was humbling for a lot of men. Short Stop, in particular, got a kick out of watching Chestnut. Chestnut admitted he needs to take Broga more seriously. TClaps to Goggles for coming in 2nd place for both WODs for time. You are a beast and an inspiration! It was an honor to lead you guys. Until next time…