Big Mean and Hurdle for the Std/KB
Pierogi Std
Loveshack, Motorboat, RAC,Goodell, 6 Shooter, Pierogi, and Ladybug Logged some miles
Warm up
SSH x50
Make a lap around fountain
KB Swing x10
Curl x10 each arm
Squat x10
Swings x10
Press x10
Skull Crushers x10
Up right row x10
Bent over row x5 each side
KB Thrusters x10
Lap around fountain
The Actual Work
Zampperini to the parking lot down the way.
- X2-5 KB Swings Run to other side 5 Burpees Run back and plank
- 10 Squats rinse and repeat but with 10 Burpees
- 15 Press Rinse and repeat with 15 Burpees
- 20 Thrusters yes you guessed it 20 Burpees
- After Evolution was done, finished Pax was to Plank and then we proceeded with Mountain Climbers until the 6 was finished.
Back to COT for KB AB work
The Pax brought the heat this morning. The Dew Point was lower than usual but effective nonetheless. Everyone left it all at there this morning. It was awesome to see everyone digging deep to find that little extra something. Nymph is 42 today. Cupcake thank you for the opportunity to cause pain and discomfort this morning. It was a honor to lead such a fine group of men.
Announcements:
Q School Saturday. If you get denied to Q school you can attend The Dental School workout. Loose your virginity during the Week of the Virgins. Still need 2 Virgins to fill up the calendar. If no Volunteers 2 will be appointed. J/K
Basin Run 1st weekend of November. If your not running you are volunteering. Thanks
Prayers: Tote Bags friends son. Tick Tocks family and Strutters daughter.