“Yo Ma, It’s cold out here!”

“Yo Ma, It’s cold out here!”

33 PAX showed up in the gloom on a crisp November morning…Let’s get moving…I am cold!

GO! — 10 Burpess OYO

– mosey to lower parking lot w/ alternating KB shoulder presses.

COP: In Cadence

SSH X 20

Slow Squat X 20

Mountain Climbers X 20

The Thang – w/ KB  — Modify as needed throughout

1st Round

Merkins X 20

2 Hand Swing X 20

Goblet Squat X 20

10 Burpees

– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)

2nd Round

Staggered Merkins X 20  (10 each side on kettle bell)

Hammer Curl  20

Good Mornings X 20

10 Burpees

– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)

3rd Round

Shoulder Press X 20

LBC x 20

Upright Rows x 20

10 Burpees

– Rinse and Repeat 3X…then sprint/run to school buses and back (150 yards)

4^th Round

Flutter Kicks w/ KB press x 15

Dollies w/KB press x 15

LBC (no KB)  X 20

–          Rinse and Repeat 3X

Rack kettlebell — quick mosey back to upper parking lot for… 10 more burpees for good measure.

Strong work by all – not too much mumble chatter…or at least I didn’t hear it.  #seriously gassed

100+ burpees today / 120 merkins – I am definitely feeling the muscles burn this morning!

Announcements:

F3 Football party – this Sunday 11/10.   Panthers v 49ers

–          3pm at Fox and Hound Ballantyne (game starts @ 4:15)

The Charge is launching tomorrow at 0530 at Providence Day School

Get involved with the numerous 3^rd F groups!!