Taking my talents to south beach…oh i mean Denver NC

Event Date

Nov 30, 2018


Warm – o – rama

  • SSH X 20
  • pickers X 10
  • Arm circles forward and back
  • Slow squats X 10
  • Mountain Climbers X 10
  • Downward dog with alternating knee release
  • Pigeon

 

Filthy 50 COP

  • Kettle bell swings – 50 oyo
  • Single Count mericans  – 50 oyo
  • Squats X 25
  • Great equalizer to top of bus lot or entrance
    • 230+ no bells
    • 180 to 230 1 bell
    • Less than 180 2 bells
  • LBCs with kettle bell  X25
  • Curls X 25
  • Skull Crushers X 25
  • Chest Press (on the ground) 50 oyo
  • Great equalizer to top of bus lot or entrance
    • 230 + no bells
    • 180 to 230 1 bell
    • Less than 180 2 bells
  • Lawnmowers 25 each arm (total of 50)
  • Up right rows X 25
  • Curls X 25
  • Skull Crusher X 25
  • Great equalizer to top of bus lot or entrance
    • 230 + no bells
    • 180 to 230 1 bell
    • Less than 180 2 bells
  • Balls to the wall with 10 shoulder press
  • Partner squats holding on to the fence with partner on you back 10 each partner
  • Peoples chair
  • Partner squats holding on to the fence with partner on you back 10 each partner

Mary

  • Pretzel crunch X10 each side
  • Xs and Os
  • Big baby crunch X20
  • Captain/Thor (WWII then hammer increasing each by one until we stop (stopped at 5)
  • Elbow plank for rest of time

 

Moleskin:

  • Always good to venture out and Q different AOs.  Thanks for the invite Ziploc.  Also thanks for ordering one of my cutting boards (www.neiljoyce.com if you want to check out what i have for sale) so i could come deliver it.
  • Do boys in Denver thought i could only count to multiples of 50 and we all got stronger for it.  now doing 10 or 15 curls or skull crushers in cadence doesn't seem as bad
  • The great equalizer only had on true Clydesdale today (YHC) but still always great to benefit from being the biggest
  • Of course the partner squats (partner on you back) is always a crowd pleaser.  Insert joke…too many jokes here.  Stiches got the a raw deal for having to squat with me on his back but hey he is young and was in the military.