After losing two guys yesterday, I made sure everyone was warmed up and ready to rock.
According to the spring peepers at Old Hundred Elementary, this is how things went down.
Disclaimers, warnings, caution, check yourself before you wreck yourself, see a doctor if you have an erection lasting more than 4 hours provided to the Pax.
Warmorama: SSH (20x), Ukrainian soldiers (15x), Don Quixotes (10x), Andy Dufresne stretch, Deadman hang stretch, LBCs(20x), Rosalitas(15x), Roscoe’s Mom stretch (both sides), downward dog, slowwww stand up.
Thang: Farmer carry long sides of the parking lot to each corner, performing circuits as follows:
- Corner 1: 20x KB swings/15x squat + push press/Single Leg Curb Raise (think single leg APD with or without KB(20x)
- Pistol Carry to corner 2
- Corner 2: Single arm KB rows (15x), Single arm KB press (with or without bridge) 15x/ KB pullovers (20x)
- Farmer Carry to corner 3
- Corner 3: KB Deadlifts (20x) w/ option for single leg/KB Shoulder Press (15 x each side)/KB Teakettle bend (15 x each side)
- Pistol Carry to corner 4
- Corner 4: WW2 KB taps (20x)/KB Pull throughs with Merkin (10x)/KB curls (20 x)
Quick eye of the storm: Guys picked 4 exercises (20x KB swing to OH/KB skull crushers/KB Nolan Ryan’s/ KB Alan Iverson’s. Basically – farmer’s carry from center (where 20x SSH performed) to designated corner exercise and back. 100x SSHs performed.
Time!
Announcements: MOT with Boberry TMW/Get your Ruck on a the the Forge. Most importantly – Futon is starting plans for a special Luv4Liv part 2 event this September. Hope to get a bunch of Pax and local community out for that.
Prayers: Pray for Armstrong’s father who is in Hospice.
YHC took us out.
