[Posted on behalf of Semi Gloss)
24 pax entered the gloom and worked off some calories as well as swinging iron.
THE THANG
Mosey to lower lot for COP
Around the world till everyone gets there
25 SSH – Cad
20 Swings OYO
20 Figure 8’s
Mosey to in front of the church.
Partner up – Like size Bells
Partner 1 – Run around the building
Partner 2 – 20 Two handed Swings
20 Lawnmowers each arm
20 one handed Arm Presses each arm
Flap jack X 2
Rinse and Repeato
Partner 1 – Run around the building
Partner 2 – 20 squats and 20 clings
Flap Jack X 2
Circle up.
7’s (7 curls half way up, 7 curls half way down, 7 full curls) X 3
20 Traps 20 high pulls each arm X 2
25 Flutter with Press In Cadence
Farmer carry around the parking lot and then back up to the upper campus
Circle for a little more lifting
20 two handed Swings in Cadence
15 Russian Twist with bell (if you got it…..I didn’t)
15 Merkins on the bell each arm
20 Diamond Merkins on the bell (courtesy of Busch)
20 Dollies’s in cadence
MOLESKIN
It was YHC’s first q at Skunk works so the timing got a little behind for me. The workout started strong and the pax were all dialed in. When we started the running there was some calls for an audible but they stuck with me and I appreciated it. Swinging the 45 lb kept me in check today and it limited some of the numbers that I was looking for (which was a good thing). I am still working on the correct names but don’t worry the regulators Bulldog and Tiger Rag helped me get the correct terminology. Enjoyed the Q and enjoyed the great send out by Ray Charles. Strong work today brother from being out and glad to have you back.
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