- When: 07/02/19
- QIC: Largemouth
- Pax: Big Al, Conch Fritter, Cornhole (DOUBLE RESPECT), Double D, Enron, Flo, Largemouth (Washington), Momma's Boy, Ramses, Tooth Fairy (Washington), Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
Warm up
- SSH x 15
- Don Quixote x 10
- Tempo Squats
- moseyed a quick lap then circled back up for the kettle bell upper body beatdown
The Thang
PARTNERED UP
Found our White Board to see what was in store. We had two exercises labeled , one for each partner. While one was doing a upper KB exercise the other was doing a AB exercise , rotating after each set done. It went a little something like this….
KB AB
- Clean press 3×5 LBC’S
- Overhead press 3×5 WWII’s
- High Pulls 3×5 Flutter Kicks
- Merkins 3×10 Weezy Jefferson’s
- Rows Chill cuts
Ater a upper body beatdown we moseyed 2 blocks to our favorite flight of stairs now better known as Everest!
There we performed Everest up 4 flights
Everest is one lunge up(skipping two steps) , to a full squat, lunge up with the other leg, perform a full squat until you reach the top. Rinsed and Repeated .
With not much time to go a spare we quickly Moseyed 3 1/2 blocks to the other side of Main Street to a 3 1/2 foot wall.
There we performed…
- 25 step ups , alternating feet
- 15 derkins
- sat on the top and performed in and outs to work the ABS
- Finished with 10 box jumps
Did a Indian Run to get back to the Flag
Circled up
Count O Rama – Name O Roma
Prayer Request