Scrappy Celebration at Slayer


 

Gather ye KBs and get ready to run with bells! 

 

 

A. SSH, 5 burpees, windmill

 

B. Partner Exercise 

Partner A 20 KBs swings, 20 curls

Partner B – Run to woods and back 

Partner A 20 Bent overs, 20 tricep

Partner B – Run 

 

C. Flutter with KB Press IC Ladder with burpees 10-8-6-4-2

 

D.  Four Corners interlude 

Partner A – goes left w KB 10 squat to press

Partner B – planks

 

Flapjack. 

 

Same sequence with 15 KB swings. 

 

E. Squat Press IC Ladder with burpees 

10-8-6-4-2

 

E.  Suicides 

Run 1st median

10 curls

Run 2nd median 

5 curls 

 

Round 2:  

6 one arm lifts 

3 one arm lifts 

 

Kosar 10 merkins IC 

Rico 15 one arm snatches both arms

Bam Bam – shoulder press suicide runs with burpee ladder.  

 

Moleskin:

 

 

1.  Qbert is almost 30 and almost a new Dad.  Keep him lifted up! 

 

2.  Caboose gutted out the workout after making his pnemonia comeback! 

 

3.  Uncle Rico was in ALL RED sporting a George Bell for Judge shirt and running like a maniac with KB on his shoulder.  You ate your Wheaties this AM.  

 

4.  Gypsy brought the coffee and doughnuts and reminding me that I EH’d him! 

 

Boarhog took us out and nice to meet Wax!  Give it Away, Scrappy