Warmarama with lap around church and some exercises in between
Mosey over to play sets for some pull ups
12 pull ups
2 burpees
Ladder up/down by 2
Mosey back to bells and pick them up and take them over to parking lot about 150 yards short of Hell’s ascent
The Thang:
10 Tater KB Swings
12 shoulder press with KB IC
Run to hill and run UP the hill
5 burpees
Return
20 KB Swings
10 Squat to Press IC
10 Curls IC
Run to and up the hill
5 burpees
return
10 Tater KB Swings
12 KB shoulder presses IC
Run to and up the hill
5 burpees
Return
25 KB Swings
12 Squat to press
12 upright row IC
Run to and up the hill
5 burpees
Return
Lap around the Church, stopping at each corner for some Perfect and NON-Perfect merkins
10 KB Tater Swings
10 Curls IC
12 shoulder press IC
Run to and up the hill
5 burpees
Return
15 KB Swings
8 Squat to Press
15 KB Swings
8 Squat to Press
10 curls IC
Run to and up the hill
5 burpees
Return
Sprints with Perfect Merkins and low flutters with KB press
- Thanks Dallas for letting me steal the Q from you, always enjoy the Q at the Blender
- Lots of hard work out there today, great work by all
- Sign up for Gracie's 5K on oct. 21 from Grand Oak
- Thanks Jedi for taking us out with a powerful prayer
- Prayers for all those that need it, all the unmentioned
Aye,
Bam Bam