Crisp mid-30s and damp from the overnight rain showers
DISCLAIMER – was provided although Donatello showed up after said disclaimer was provided
PRAYER
COP
Motivator from 7
TTT (Abe Vigoda style) X 5 (IC)
Abe Vigoda (IC) X 6
LBACs (IC) X 10, reverse X 10, Moroccan night club, cherry pickers, recover
Merkins (IC) X 5 (that was a mistake, not sure what I was thinking, should have been 10 IC)
Mosey to…….
THE THANG
Parking lot beside the school. 20 rounds with 2 exercises in 1:2 ratio in a compounding geometric ladder theme. Except for burpees which were, well, just burpees. Lead PAX finished round 15. Rudy was somewhere in the final set.
Round | Exercise | Reps |
1 | Hand-release Merkins:Overhead Press | 1:2 |
2 | Hand-release Merkins:Overhead Press | 1:2, 2:4 |
3 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8 |
4 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8, 8:16 |
5 | Hand-release Merkins:Overhead Press | 1:2, 2:4, 4:8, 8:16, 16:32 |
6 | Burpees | 1 |
7 | Burpees | 2 |
8 | Burpees | 4 |
9 | Burpees | 8 |
10 | Burpees | 16 |
11 | Dry Docks:Block Curls | 1:2 |
12 | Dry Docks:Block Curls | 1:2, 2:4 |
13 | Dry Docks:Block Curls | 1:2, 2:4, 4:8 |
14 | Dry Docks:Block Curls | 1:2, 2:4, 4:8, 8:16 |
15 | Dry Docks:Block Curls | 1:2, 2:4, 4:8, 8:16, 16:32 |
16 | Squat Thrusters:Kettlebell Swings | 1:2 |
17 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4 |
18 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8 |
19 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8, 8:16 |
20 | Squat Thrusters:Kettlebell Swings | 1:2, 2:4, 4:8, 8:16, 16:32 |
Mosey back to track
MARY
Flutter kicks (IC) X 45
Boat/Canoe X 1 minute
CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS
Convergence Saturday at Arrowhead, 7:00 AM.
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