Made it to the AO with 2 minutes to spare. Two cars in the parking lot.
Warm Up 10 Windmills, 10 arm circle forward, 10 arm circle back.
10 rounds of 6 double swings
KB Complex 15 mins of 5 cleans, 5 front squats, 5 presses. Doubles if you can.
2X10 of double RDLs
2X10 KB Pushups
2X10 Lawn Mowers
4X10 High Pulls(doubles if you can)
1 min elbow plank
1min hollow body hold
1min glute bridge
We had over 10 pax for the first Swole of 2021, hopefully today’s dip in numbers is more related to coincidence than fading New Year’s resolutions.
YHC had a Q Fail by forgetting my speaker and leaving the pax musicless. I suggested we sing some a capella to fill the silence and started the beginning of For the Longest Time by Billy Joel but when it was time for the chorus to join in, WT and IS neglected to sing. That was the inspiration for this backblast’s title.
Next blood drive coming Friday Feb 19. Check for backblast later this week.
Let MM know if you’d like to Q Swole in the coming weeks. WT and IS on deck the next two weeks.