It was a misty morning at The Snake Pit as 10 Iron Slingers and 3 Runners decided to brave the elements and get better! Quick disclaimer and we were off.
Moseyed over to the next parking lot for some warmups:
- 20 Side Straddle Hops
- 20 Windmills
- 20 Cherry Pickers
- 20 Low Slow Squats
- 20 Mountain Climbers
- 20 Peter Parkers
- Up/Down Dog
Moseyed over to the hill for some partner work. Partner 1 left their bell and the top of the hill and we all ran to the bottom of the hill together.
The Thang: Partner 1 was the timer and ran to the top of the hill to do a certain number of reps with the bell while partner two did a bell exercise at the bottom of the hill. When partner 1 made it back down the hill then flip flop with partner.
- Round 1 – Top of Hill 20 snatches (10 Each Arm), Bottom of Hill KB Swings
- Round 2 – Top of Hill 20 Figure 8’s, Bottom of Hill Goblet Squats
- Round 3 – Top of Hill 20 Skull Crushers, Bottom of Hill Curls
- Round 4 – Top of Hill 20 Shrugs, Bottom of Hill Rows
- Round 5 – Top of Hill 20 American Hammers, Bottom of Hill Bell Flutters
Did a quick round of suicides up the hill. We did five burpees and the first light and 10 burpees at the second light, then ran back down the hill.
We grabbed our bells and Moseyed back to the parking lot near COT.
We had some time left so I introduced the “Wheel of Man Makers” (patent pending). This was a real crowd pleaser. The idea was to do 3 Man Makers at your bell and then rotate right to the bell next to you, and do 3 more. We went all the way around the wheel until we ended up back at our own bell. There were 10 PAX so do the math. .
Circled up for 6 minutes of Mary to end it off.
Back to COT for prayers and praises.
JWOW OUT!