4 Iron bell maniacs smashed through Goyne Park this morning. 2nd week of our Off the Books Thursday chester AO is going well – JOIN US! 35th Bday Q made this one feel extra special. We actually got Florence to sweaty to hold the kettlebell – the path there read something like…
- Warmarama
- SSH, Helis
- Stretch with the Kettle (loosen up side and front body)
- THE THANG
- COP1 – Clock KB Carry
- Rifle to 3 o clock
- 5 No Cheat Merkins
- Farmers Carry to 6 o clock
- 5 NC Merkins
- Repeat with various carry options (Front Raise, Lunges, 1armed)
- Swap up 2nd round with 5 WW3’s
- COP2 – Cross body triple check
- PAX 1 – Cross body toss on curb + Merkin
- PAX 2 – Kettlebell swings
- PAX 3 – 1arm snatch carry around circle
- COP3 – “BERMUDA” Bank (~300 reps as a group, 1 PAX always running)
- B – Bulgarian Split Squats
- E – Eccentric Curls (OUCH!!)
- R – Raises (to the front)
- M – Mosy to taco truck – 10 booyah Merkins
- *Florence grabs gloves with 8 minutes to go haha
- U – Upright Rows
- D – Deadlift
- A – Abs
- *Modified down reps on the last half so we could get the rest of this JUICY Lift in
- MBTTF
- Announcements: Crucible Saturday, TBD on SitnSip
- Prayers: Sending love to Florence’s family as Aunt is heading for the kingdom soon
Absolutely love this group. Nothing the squad won’t try and tackle. Thanks for spending a great Bday morning sharpening each other. SYITG (next week, same time, same place!!)
-State Farm
