4 came out of the FS to throw some bells today. This is how it went down:
Disclaimer
Warmorama IC x15
IST
CP
WM
Toy Soldiers
Arm circles
The Thang
Zamperini to playground behind cafeteria and line up on walkway for KB throws.
All of the exercises were compound explosive throws down to the woods and back – 25-30 yards:
Squat thrust throw
Swing throw
Right press down & Left Press back
Skull Crusher (don’t release early) throw
Full curl throw
Left chop throw down & Right throw back
Over head slam into ground
Chest press throw
Zamperini back and finish with a bowling bell throw
Mobility Mary
Downward Dog calf stretch L&R
Pigeon L&R
Spinal Twist L&R
Moleskine
Amen and Frontier knocked out a standard before the throw down (see what I did there)
Fooseball showed up and was pleasantly surprised we hadn’t already run from the AO for him to have to catch up (Cauldron is a non-running beatdown when I’m the Q)
I wanted to try something different and we had the right size group to stay out of each other’s throwing areas. Nice job today and thanks for coming out and holding me accountable.
Aye