Tag: Fire Marshall Bill

300+ reps

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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

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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AMRAP Bash

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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.

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Swings n things

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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

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Bell Bonanza

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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

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Run to the River 4 miles

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WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts

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