Earlier in the week there was conversations on how we do heavy rep counts and Dora type workouts. So for today we focused on workout with intention and perfect form. The idea was no more that 20 reps and focus on slow movement with form policing by your partner.
Warmup
- Run lap around DPK
- SSH x20
- Windmills x 10
- Squats x 15
- Arm Circles
Main Event
- Mosey over to the deck and partner up
- KB Curls x20
- Darcy Swing x 20
- KB Bob and Weave X10
- Partner 1 Farmers carry up ramp
- Partner 2 Lunge up ramp
- Mobility exercise by Ultraman
- Overhead press x20
- Skull crusher x 20
- KB Squat X15
- Partner 2 Farmers carry up ramp
- Partner 1 Lunge up ramp
- Mobility exercise by Ultraman
- Chest Press x20
- Sit-up Press r x 10
- Russian Twist X15
- Partner 1 Farmers carry up ramp
- Partner 2 Run up/back Ramp till P1 reaches top
- Mobility exercise by Ultraman
- Goblet Squat x20
- Calf Raises r x 10
- Swings X15
- Partner 2 Farmers carry up ramp
- Partner 1 Run up/back Ramp till P2 reaches top
- Mobility exercise by Ultraman
- 8-count body burner x20
- Down the stairs to COT
Moleskin
- Prayers for TheForce and Ultraman’s moms.
- Great workout focused on form
- Mumble chatter was strong this morning but we accomplished alot
- Thanks to HotWax for the honor to lead
- Also congrats to HotWax for taking over MQ of Cauldron
Great idea. Congrats on being first. Future F3 LKN — I mean Isotope — trivia.
Even better, this response email gave me your exact zip adress… This could be funny
Author: Blackbeard (IP address: 172.124.209.27, 172-124-209-27.lightspeed.chrlnc.sbcglobal.net)
Email: esmith818@gmail.com
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