PAX of 3 dodged the rain for a non-running, heavy lifting smoke show WIB that left the shoulders feeling, well, lacking feeling.
Warmarama
- SSH 15X IC
- Mountain Climbers 15X IC
- Overhead Claps 15X IC
- Seal Claps 15X IC
The Thang
Six stations total. Round 1 each station lasted 3 minutes with a 15 second transition "break" in between. Round 2 consisted of the same six stations but each station lasted 2 minutes with a 15 second transition. YHC started on exercise 1, MoonPie started on exercise 3, and Ramrod started on exercise 5. We rotated through exercises accordingly.
- Exercise 1 – Kettlebell Swings with your choice of a 35, 40, or 50 lb KB
- Exercise 2 – Thrusters with your choice of a 35, 40, or 50 lb KB
- Exercise 3 – Farmer carry 2 5 gallon buckets with gravel filled 3/4 to the top (~40lbs each) 30 yards, perform 5 burpees, Farmer Carry buckets back to start, 5 more burpees, and repeat until time expires
- Exercise 4 – Clean & press with your choice of a 40 or 60 lb sandbag
- Exercise 5 – Shoulder to shoulder overhead press with squat with your choice of a 40 or 60 lb sandbag
- Exercise 6 – 15 Muricans and 15 squats repeated unitl time expires
Mary
- Low Flutter 25X IC (Ramrod called it)
- Freddy Mercury 15X IC
- WWII Sit-Ups 10X on YHC's count
COT