WARMUP: Showing up to the small crew of misfits was honestly a treat. After the disclaimer, we started with a short and slow mosey. 30 seconds in, the mumblechatter and “complaining” was alive. The mosey was about 1/4 mile, maybe. We did these exercises for the warmup with some pausing, some gasping, some stopping: SSH, windmills, low slow squats, merkins, back and quad stretches.
THE THANG: As we moved over to the turnabout area in front of the football field, YHC had 10 exercises with rep counts written down.
1. Plank horizontal pull throughs- 10
2. plank vertical pulls – 10 (up/down 1 arm is 1)
3. 1/4 Turkish get up – 5/side
4. Hammer twist each side into sprinter sit up- 10
5. Dying cockroach with straight arm kb extension – 10
6. Kb swings – 20
7. lunge with kb leg pass through – 10
8. Kneeling wood chops with kb – 10/side
9. Flutter with kb straight arm hold – 20 double count
10. Plank row with Parker Peter- 10 per side

After round 1 we did a short mosey (or partial mosey) and back for rinse and repeat until time ran out…ended after #8.

You had to be here for the Kielbasa stories.
MARY: core was a focus area during workout so no Mary today.
ANNOUNCEMENTS: blood drive, D2D bar, Feb Epic fundraiser
COT: enjoyed the chatter with these guys and did a quick around the horn for prayers and praises.