At 5:29 – there were several stragglers filtering into the parking lot – so the assembled PAX left our bells and took a warm up lap around the asphalt track to allow those that were late the chance to arrive and catch up where they could.
Warm O Rama
SSH, Windmill, Long-Snapper, KB Around the World, IST, Mountain Climber, Alternating Lunge passing the KB between your legs – 10 each leg OYO
THE THANG
KB Curl Series – High Curl, Low Curl, Full Curl x 10IC
Line up on the far curb facing the school for a deconstructed 8 count body builder
KB Squats x 10IC – run to curb near school and back
KB Curl x 10IC – run to curb near school and back
KB Shoulder Press x 10IC – run to curb near school and back
KB Skull Crusher x 10IC – run to curb near school and back
Put it all together – 10 8-ct Body Builders IC
Mosey back to the Warm Up Area
Lawn Mowers Right Arm x 10IC, Flip Flop Repeato on the left
Upright Row x 10IC
On your Six for KB Chest Press x 20 IC
Find a partner and head to the Track – destination pull up bars
Partner 1 Farmer Carry both KBs – Partner 2 does 10 Mericans, and then catches up to partner 1. Flip/Flop until the team reaches the pull-up bars.
Jack Webbs – the PAX were confused (or maybe the Q was confused). The pattern didn't seem that difficult to crack – but still there were questions. After finding a soft spot on the astro turf – we did some KB Jack Webbs:
In my mind we did 2 Mericans/4 Shoulder Press, 4 Mericans/8 Shoulder Press, 6 Mericans/12 Shoulder Press, 8 Mericans/16 Shoulder Press – and then back down 6/12, 4/8, 2/4
No Pull Ups – mosey to the road behind the school
Zamperinni and Around the World until we got to the back of school
KB Squats x 10IC, Alternating Lunge 10 Each Leg OYO, Bent Over Row x 10IC
Find your partner – desitnation the stop sign at the end of the parking lot. Partner 1 farmer carries both KBs, Partner 2 performs 10 Jump Squats and then catches up to #1. Flip/Flop until the team reaches the stop sign.
Mobility Moment – a little pigeon to cure what ails you.
Grab your bell and find a column at the school entrance for People's Chair with Bells.
Exercice 1: Curls x 10IC, Bells Down, Air Press x 10IC. Repeato with Curls and Seal Claps
Mosey back to the Launch Pad – executing an intricate serpentine of the parking lot cones
MARY
LBCs, Low Flutter, 1 Burpee
Recover, Recover
Moleskine
– Great group this morning. A lot of chatter and smack talk regarding tomorrow's QvQ at Paininsula. Omega vs. Cobra Kai. Promises of ass kicking and Talk of Buying Votes.
– Prayers were said for Deep Dish's friend Bill as he battles diabetes and the complications from it. We also prayed for the soul of Gavin Cox and the Cox Family as they deal with the loss of a son in his early 20's. Life is short, and everything that we have are gifts from God. Tell the ones around you that you love them.
– An honor and a privilege to be with you fine men this monring. I love you all.
Peace,
Holiday