DATE: 2023-08-13
AO: Whipping-Stick
Q: Medball (Nan’tan)
PAX: Lil Sweet, cousin Eddie, Beaker, Ashley Hightower – Doughboy, Flamer, Ferdinand, Sparkles, Stickshift, Happy Trees, Creamsicle, Kelp FNGs: Kermit, Kermit’s 2.0, Niner, Half-nut, Waffle House
COUNT: 17
WARMUP: GTS, Good Mornin’s, Windmills, Phelps, mosey to lower lot: Reverse Lunges (ea line), Merkins (ea line) mosey back to top lot
THE THANG:
Coupon work
Curls- block
Ovrhd Press – block
Kettle swings – kettle sandbag
SA Row (R) – block
SA Row (L) – block
Squat – 60lb sandbag
Merkins
Imperial Walkers
30s of work AMRAP, after 4 ex’s run a lap around parking lot. everybody does each ex twice
Hill Work
squat jumps at the bottom x10
bear crawl up
monkey humper at the top x1
mosey down
continue reduce jumps x1, add humpers x1 each round
Q called it at 6:54 to make time for Mary
MARY: X factors, Flutter kicks, LBC’s
ANNOUNCEMENTS: Crawdads 9/7, Halloween Hobble (10/7-8),
COT: Stopping wishing away your days to get to the weekend…to a great day. instead think, “What can I do today, to make it a great day!”
Medball out!
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