2 PAX in the Cold GLOOM.
As I arrived at JV Washam, only Wolverine was present, so I asked him if he wanted to do a Murph Prep? but him having a 35lb. Kettlebell probably would have been extremely hard, however Wolverine was up for the task. Very impressive 👍.
So we did the following instead:
Warm-aroma: SSH IC X 20, Toy Soldiers IC X 10, windmills IC X 10, long snapper IC X 10, chin to knee for 5 count hold then flip flop.
Mosey around the school X 2 laps
The Thang:
Round 1 -Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 10 count, lunge walk half way across parking lot, back pedal rest of the parking lot, lunge walk back across rest of the parking lot
Round 2 – Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 15 count, goblin squat walk halfway across parking lot, back pedal backwards rest of the parking lot, goblin squat walk back across rest of the parking lot
Round 3 – Upright Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 20 count, on your 6 for – American hammer IC X 10, Chest press with low flutter X 10 count, full KB crunch X 10 count
Round 4 – Bentover Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 15 count, on your 6 for – glute bridge with KB for 5 count hold X 5, glute thrust with KB X 5, chest press with low flutter X 10 count, behind head hang for 3 count X 5
Round 5 – Bentover Rows X 10 count, lawnmower X 10 count ea arm, bench dips X 10 count, lunge walk half way across parking lot, back pedal rest of the parking lot, lunge walk back across parking lot
Mosey around the school X 2 laps
Announcements – F3 Christmas Party. Bring gifts for Operation Sweet Tooth
Prayers – Mulligan and family, Jorel and family, Toby and family
Moleskin – it’s nice to get solitude with another PAX to get to know one another better, however Wolverine and I were hard charging and didn’t get a ton of mumble chatter in. It was nice getting to hear from him about what we did share 👊