Shovel Flag was firmly planted and 27 strong men rolled out into the (finally) warm morning for some Skunk Works downpainment.
The Thang:
Warmup lap around track
SSH x 20
IW x 20
Merkin x 20
Mosey to Church- stack ’em, swithc as needed
Two handed swing x 20
KB plank row x 10 each arm
Snatch to overheadpress x 10 each
Run around Church- plank
Figure 8 with twist x 10 each side
Uneven merkins on kb x 10 each
KB Burpees x 10
Run around Church- plank
Goblet squat x 20
Good Morning x 15
Sumo deadlift x 10
Run around Church- plank
KB crunch with leg raise x 10
Seated Halo x 10
Around the world x 20
Quick feet x 60 sec.
Run around the Church- plank-a-rama
KB Burpees x 10
Mosey back to Parking lot- KB curls on the way
Two hand KB swing x 20
Louganis x 20
Mason Twist x 20
Done—-Whew!
Moleskin:
A warmer morning with the KBs and some running will definitely soak the shirts. Glad to have the nice weather and not have to layer up with long sleeves, hats, and gloves.
T-claps to Dolphin, the running machine, who trotted 10 miles to get there this am before the workout. Strong!
YHC was trying to work in a few new KB exercises to mix it up with some of the ol favorites. KB Burpees #crowdpleaser
Yankee- watch those toes- Around the World got away from him just a little. Crater in the parking lot.
Worked in the quick feet for the kickball boys- Header and Bulldog made it look easy. #riverdance
Strong wheels by the whole pax today running around the church. We never had to plank for very long.
KBs are a great workout, fellas. Just remember to keep good form, engage the core, don’t bend the back and all will be well. TR is watching you….and is there to help.
Whatever you do, do it heartily, as to the Lord. — Colossians 3:23
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