0530 with one PAX who will remain nameless skating in just in time. YHC reminded everyone this is a weighted workout so be careful with form, and don’t hurt yourself. Started with a parking lot mosey followed by the pledge of allegiance.
Warmup:
- Good Mornings
- Imperial Walkers
- Sir Fazio Fwd
- Seal Clap
- Sir Fazio Reverse
- Runners stretch
- Pigeon Stretch
- 10 standard merkins
- 5 McKenzie Merkins (Upward Dog)
Thang 1: Kettle Bell Tabatas
- 15 count of KB swings immediately followed by KB merkins x 4
- 10 count KB squat and press followed by mountain climbers x 4
- 8 count KB curls followed by tricep extensions x 4
Thang 2: Battle Rope Team Crawls and Circle of Death
- Split into Two Groups – Transition once everyone has done burpees on the Yahoo Gobble.
- Group 1: Crawl Bear while dragging battle rope as a team downhill. Bear crawl as a team back pushing the battle rope. Repeato. The crawl bear ending up being to hard to manage so we just did bear crawling.
- Group 2: One PAX does 5 slam ball burpees while the other PAX step through a 20 count of the following exercises in cadence with bells: Shoulder Press, Goblet Squats, Rows and Homer to Marge in Cadence as Team
Thang 3: Pain Stations
- Split into 4 groups for Pain Stations. Switch on Yahoo Gobble (about 90 seconds)
- Pullups
- Derkins on Cinder Blocks
- Step-Ups with Bell
- Two Handed KB Swings
Mary
- American Hammers
- Homer to Marge
- Freddie Mercuries
- WW2’s
- Some Broga
COR – 15 / 1 Hate, 2 Respects
Announcements: Convergence on Thanksgiving Day at Bradford’s Ordinary.
Prayers/Praises: Prayer for Yahoo’s co-worker fighting cancer. Reiterating prayers from Slack. Praise for Joker’s new M.
YHC took us out. Yahoo kindly brought coffee again. Fact: Yahoo’s coffee is good, but not as good as his Hokie Gobble.