Bonus Kettlebells and Coupons!

Bonus Kettlebells and Coupons!

Workout Date:

07/10/2019

QIC:

Vit D

PAX:

Rousey, Brownbag, Rainman, Texas Ranger, Implants, Rubber, Scuba Steve, Humpback, Beefsteak

The Thang:

YHC needed to change from Monday and Sunshine happily obliged, then Rousey offered to bring some KB.  These were quickly accepted and my beatdown was modified to incorporate more strength training.  Much to the dismay of some Pax…

COP

SSH
IW
5 Burpees
Shoulder series
TTT
Windmill
Tempo Squats
10 Burpees

Mosey to the coupon pile for form training and light warmup with mini pavers

Squats
Overhead Press
Thrusters
KB swing form training.  Keep your back straight!
Squat Press

-Mosey to the back of the church for speed training

Sprints 50%, 75%, 85%, 95%, 100% and bonus 100%

Next find some space for Balls to the wall or in the case of Rubber Wallhumpers!

-Mosey back to the Flag and the KB with 5 coupons

Pax partnered up with 1 bell and 1 coupon
KB swings x20 while partner did shoulder press then switch for 2 rounds
Goblet squats with KB, Flutters with coupon x 2 rounds

At this point we were losing half the pax so we modified to a lunge walk and bear crawls!

Circle up for Mary

Hollow Rocks
Supermans
Suitcases (Crunchy frog variant)
Forearm Planks
10 Burpees

 

Time!

Count o rama

Name o rama

Announcements

Prayers
-Sunshine’s Mom
-YHC church and new pastor, there is new hope for the future.
-Unspoken

 

Honor to Q!

 

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