DATE: 2025-06-10
AO: 1Stf
Q: Sparkles (Nantan)
PAX: Lil Sweet, cousin Eddie, Ferdinand, Kazoo, Will Clark – CrossStitch, Squints, Chef (Stefan Erdedi) FNGs: Monkey Bars
COUNT: 9
WARMUP: the usual.
THE THANG: Format:
β’ 4 Rounds
β’ 5 Moves per round
β’ :50 work / :15 rest
β’ 1:00 rest between rounds
β’ Finish with AMRAP burnouts
π οΈ Main Circuit (4 Rounds)
Use your KB or DB for each move (unless noted):
π Round 1 β Foundation
1. Goblet Squats
2. OHP (alt sides or both arms)
3. Deadlifts (slow & controlled)
4. Renegade Rows
5. American Hammers (bodyweight or weighted)
βΈ»
β‘ Round 2 β Power & Core
1. Kettlebell Swings (or DB swing alternative)
2. Merkins (weighted vest or feet elevated for extra burn)
3. Single Arm Snatch (alt sides)
4. Overhead Hold + March (stabilization)
5. Flutter Kicks (with weight overhead)
βΈ»
π₯ Round 3 β Grind
1. Thrusters (squat β press)
2. Lunges (weighted, walking or alternating)
3. Bent-over Rows
4. WW3βs
5. Burpee to High Pull (use the bell at the top)
βΈ»
π£ Round 4 β Burnout
1. Clean to Squat
2. Man Makers (Merkin + row + clean + press)
3. Weighted Side Lunges
4. Kneeling Press (1 knee down, press overhead)
5. Hollow Hold w/ Bell Overhead
βΈ»
π Finisher (5 Minutes β AMRAP)
Round 1
Use 1 DB/KB:
β’ 5 Burpees
β’ 10 Swings
β’ 10 Goblet Squats
β’ 10 Push Press
Round 2
β’ 10 Curls right arm
β’ 10 curls left arm
β’ 10 skull crushers right arm
β’ 10 skull crushers left arm
As many rounds as possible in 5 minutes.
MARY: Asheville Abs until weβre out of time
ANNOUNCEMENTS: half a million steps challenge, dads camp, July 4th convergence
COT: Every action you take is a vote for the type of person you believe yourself to be: embody your values instead of analyzing them endlessly. Identity isnβt a discussionβitβs a decision, lived out in action.
Waste no more time arguing what a good man should be. Be one.β
β Marcus Aurelius
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