good to see almost as many of our 4 legged friends as PAX this am!
Warmarma:
run around the church stopping a few times for:
SSH
Cotton pickers
squats
merkins
The thang:
Grab your bell and get to Hell's Ascent
20 KB swings
Quadraphillia up the hill
10 merkins
run down hill and sprint 100 yards
5 burpees
Repeat x 4
HOWEVER, each time, we incrase the Quadraphillia up the hill by 1 and merkins x 10 at the top. so by the 4th round you go up 4 times and do 10 merkins each time
NEXT THANG:
10 Tater Squat KB Swings (these are not fun. It's a KB swing until you get to the top and then you catch the bell and do a squat to overhead press)
Burpee Suicide to 3 islands, increasing the burpee count by one at the far end and then just do one at the starting end/
We added the sprint up the hill to do the burpee on Round 2 and 3, which really sucked.
Also added some Curls and Low flutter with Press in the mix
NEXT Thang:
10 squats to overhead press
run a short lap
5 tater swing squats
10 squat
20 low flutter with press
10 curls
run a short lap
Repeat x 3
Moleskin
- It's getting cold, so not as much sweat, but according the watch, we worked out pretty good
- 8 men today ready to get after it with people pushing each other…love to see it!
- 4 dogs as well that took advantage of Baxter, but he doesn't seem to mind
Till next time,
Bam Bam