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…

TClap |
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