Warmup
20 X IC Windmill
Arm circles followed by love yourself, chinook (overhead arm circles)
Carry bells to lower area
Runner’s delight – Mile run at a 40 minute pace
Session 1
30 x OYO Russian Swings (eye level swing)
10 X IC Squat Knee
10 x IC Row Right
10 x IC Row left
10 x IC Goblet press
20 OYO Chest to KB Push-ups
Session 2
10 x IC Skull Crusher (tricep extension)
10 x IC Seated Swing
10 x IC suitcase deadlift left
10 x IC suitcase deadlift right
10 x IC goblet curl
20 OYO Chest to KB Push-ups
Session 3
30 x OYO 'Merica Swings (swing to top overhead)
10 x IC Cross Body Swing Left
10 x IC Cross Body Swing Right
10 X IC Sidewinder
10 x Squat curls
20 OYO Chest to KB Push-ups
Session 4
30 X OYO Vertical pull
10 X IC Goblet Thruster
10 x IC Goblet press (chest to overhead)
10 x IC Goblet Squats
10 X IC Sit-up Press (feet remain off ground) #sucked
20 OYO Chest to KB Push-ups
Session 5
10 X IC Lunge Underpass
10 x IC One Leg Row Left
10 x IC One Leg Row Right
10 x IC Around the Body Right
10 x IC Around the Body Left
20 OYO Chest to KB Push-ups
Runner’s delight – Continued mile run at a 40 minute pace
Mary
15 x E2K Left IC
15 x E2K Right IC
Reflection –
In the end the million dollar question won’t be “what happens after you die” but rather “what happened as you lived”
-
Andy Stanley
Moleskin
-
Trouble with counts this morning due to seasonal allergies but got through it
-
Missed you Jules
-
Run following bell work and lots of chatter on the swolleness and wonder of what the Q had done to them, you’re welcome
-
Had the fun runners posted, I had the option of swapping out the 20 chest to KB at the end of each session with a 400M lap … track was locked up but didn't matter since they didn't post to schoolbellz anyway
-
Spork, Wildthang and Zip still feeling the effects of Clark’s midweek beat down
-
Drivers Ed at 5:45 AM … horn beep car goes into reverse and the PAXlives are in danger