We slayed the dragon….
8 brave gloom warriors slayed the dragon at Dragon Slayer today. Much on little sleep due to the recent situation. It went something like this…
Warm-a-rama:
Mosey around the parking lot to the back of the church.
SSH (IC) x 20
IST (IC) x 15
Cotton Pickers (IC) x 15
Windmills (IC) x 15
Squats (IC) x 15
The Thang:
Grab a kettle bell.
Mosey over to the pull up bars and split into two groups. These exercises are AMRAP.
Group 1 – Kettle Bell Swings
Group 2 – Run to the last light at the entrance of the church and back (my guess is 200 yards)
Flip flop
Group 1 – Squat Thrusters (in honor of Bam Bam)
Group 2 – Run to the last light at the entrance of the church and back
Flip flop
Group 1 – Goblet Squats
Group 2 – Run to the last light at the entrance of the church and back
Flip flop
Group 1 – Pull Ups
Group 2 – Run to the last light at the entrance of the church and back
Flip flop
Everyone LBC x 25 IC
Repeato except we did 20 WWII sit-ups at the end OYO.
Grab your KB and mosey to the back of the church.
20 hand release mericans and run with your KB to the other end of the parking lot.
20 Shoulder press with KB. Run back to the starting line with your KB.
20 Curls. Run to the other end of parking lot.
20 Bent-over-rows. Run back to the starting line with KB
10 hand release mericans. Run to the other end of the lot.
15 skull crushers.
Put the KB’s back in the trailer.
Mary:
(20) Low Flutters
1-minute plank
Recover, Recover
Moleskin:
Great work by all today. It’s always a pleasure to lead a workout. This was a Virgin Q at Dragon Slayer and glad I did it. Special props go out to Over Budget, Bunyan, and Raven. They were crushing some sprints with their KB’s. It’s great to see Skywalker out here with us “old folks”. Very impressive for a 14 year old getting after it so early in the morning. Thank you Bam Bam for the opportunity to lead such a great AO and always a great group of men. Until next time…
Caboose