WARMUP: Vatiety
THE THANG: Escalator KB swings, goblet squats, burpees, rows
Circuit-straight leg deadlifts, merkins, tricep extensions, curls
Partner farmer carry and LBCs
MARY: Ab fun
ANNOUNCEMENTS:
COT: prayers for healthy families and praises for anniversaries
WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.
WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop
THE THANG:
25 Swings
25 Curls
25 Overhead Press
3 Rounds
Mosey Loop
10 cleans (5R,5L)
10 one arm press (5R,5L)
10 clean, squat, press (5R,5L)
10 snatches (5R,5L)
3 Rounds
Mosey Loop
20 pull throughs
20 merkins on bell (10R,10L)
5 Manmakers
3 Rounds
Return to COT
MARY: Nope
ANNOUNCEMENTS:
COT: Great mumble-chatter with these 2 guys this morning. Who you surround yourself with matters.
WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises
3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
WARMUP: SSH, LSS, IW, Overhead Claps
THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6
100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout
Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600
MARY: Had a little lamb whose fleece was white as snow.
ANNOUNCEMENTS: newsletter
COT:
WARMUP: briefly
THE THANG:
Double 11s (22s?)
Suitcase carry to other side
E2MOM
Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes
MARY: big boys!
ANNOUNCEMENTS:
COT:
WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS.
THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL 🔔 , BURPEE'S, PLANK JACKS, SSH
MARY: YES CORE WORK AND ENDED WITH A PLANK FOR 1/2 MINUTE
ANNOUNCEMENTS: YES
COT: ENDED WITH PRAYER OVER FAMILY AND MARRIAGES.
Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH
Running in between
Warmup and two dog dumps and we were off.
Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls.
On to the wall for dips, Bulgarian Band Camp split squats, and irkins.
Back to COT for some stretching and body destroyers.
Jwow