YHC started off a muggy morning disclaimer proclaiming that we would not be doing a lot of distance-running, which was interpreted by the PAX as we would not be doing a lot of distance, running or for some of those more hopeful, that we would not be running at all. False, although strength was the focus some running (1.7miles) was built in.

Warm-Up

• Quick mosey around the lot
• Circle up w/ Bells for:
  • 10 Swings
  • 20sec Around the World, reverse direction for 20sec
  • 20sec Figure  8’s, 20sec reverse direction

The KB Thang

• KB Strength Movement/Suicide Combo – PAX would perform reps of called KB movement followed by a suicide in the parking lot. After each round of KB/Suicides, PAX advance forward 1 parking lot line, decreasing the distance of suicides. Called KB movements in order to the best of my memory:
  1. KB Swings x20
  2. Goblet Squats x10
  3. American (Overhead) Swings x10
  4. Shoulder Press (Right) x10
  5. Shoulder Press (Left) x10
  6. Bent-over Rows x20 (10x each side)
  7. Clean and Press x10 (5x each side)
• Tabata Round
  • 20sec on, 10 sec off for 8 sets, alternating KB Swings and Bombjacks
• Gauntlet
  • Perform all  exercises and reps from the KB Strength Movement/Suicide Combo  in succession. No suicide in between, but rather the 6inch Plank
• The Closer
  • 10 KB Swings, 10 Burpees
  • 8 KB Swings, 8 Burpees
  • 6, 4, 2,

SWOLEskin

Nice work by a steeerong  and sweaty group this  beautiful muggy morning. Thanks to Polaroid for providing the tunes for this morning’s shred session, your speaker game is on point.  A lot of guys pushing hard this morning, from Skate or Die showing the speed on the suicides to Pinup finishing his final burpee set during COT. Way to get up and make your morning count.

Annoucements

• Bolt takes the Tomahawk reigns next week
• Check out Skate or Die on Twitter for an opportunity to win either a Ford Mustang or Jeep. Fundraiser by the Nation Ford HS Baseball team working to leave a legacy with new facilities for future classes.
• Reach out to Assassin in regards to mowing the Life Center (if I’m wrong correct me in the comments section)  Weekly sign-up. Polaroid working to knock it out this week

Over & Out

-General