6 men held each other accountable in the Monday morning gloom to start the week off on the right foot.
Mosey to the back of the church, grab a kettlebell, and circle up
Warmarama
- SSH 20X IC
- IST 10X IC
- Cotton Picker 10X IC
- Slow deep squat 10X IC
- Slow Murican 10X IC
- Run to end of parking lot and back
The Thang
Modified Franabell
- 2 exercises at 21 reps, 15 reps, 9 reps
- KB Thrusters
- KB Swings
- Run to end of parking lot and back
- Repeato
Put KB's back in shed and mosey to PUF for heavy tire work
Round 1
- 1 person completes 10 tire flips while the rest of the PAX do an exercise. The reps conclude once the person flipping the tire is done. Then rotate. Exercises that were completed during the tire flip:
- Muricans
- Squats
- Hand release Muricans
- Slow deep squats
- Shoulder touch Muricans
- Lunges
Round 2
- Replace tire flip with tire farmer's carry (~40 yards). Exercises that were completed during farmer's carry:
- Low flutter
- Low dolly
- These were repeated until complete
Put tire back and find a spot on the pull-up bars for 3 rounds of pull-ups, Muricans, & squats
- 5 pull-ups
- 10 Muricans
- 15 Squats
- Repeated for 3 total rounds
Mosey back to front of Church for COT
Moleskin:
- Felt great to be out there after a full week off of getting adjusted to life with our 2.1
- Enjoyed having Archie from Knoxville visit and participate. Dude crushed it with a 30# ruck on as he prepares for the Knoxville Heavy
- Geography was a topic of discussion as Ramrod made it abundantly clear that Knoxville is not part of Johnson City
- Lifting up Blackberry and his M as today is a tough day for their family