Well that was painful

Well that was painful

8 men got their Saturday started off the right way and posted at Olympus.

Grab your bells and mosey to the track for COP:

SSH IC x 20

Mountain Climbers IC x 20

Alternating 1 Handed KB Swings x 20 OYO

Strength Circuit:

Merkins

Goblet Squat

LBC’s

Dips

2 Handed KB Swing

Perform 5 rounds beginning with 15 reps of each exercise and increase reps x 1 each round so round 5 consisted of 19 reps per movement. Plank until all pax are done.

Move to the playground area for 4 rounds of:

Suitcase lunges-x10 R/x10 L

Pull ups x10

2 Handed KB Press x10

Plank until all pax are done.

Mosey to basketball court/line up near gym entrance:

1 arm push press x10 R/x10L–sprint to third goal and back

Good Morning x15–sprint to third goal and back

High Figure 8’s x20–sprint to third goal and back

On your back-x30 chest press–sprint to third goal, 5 burpees and back

2 handed KB swing x20–sprint to third goal, 5 burpees and back

Lawnmower x10R/x10L–sprint to third goal, 5 burpees and back

Snatch x10R/x10L–sprint to third goal,10 burpees and back(you can thank Winter Place for the 10 burpees).

Jack Webb time–x1 two hand press/x2 curls, x2 two hand press/x4 curls, x3 two hand press/x6 curls. Keep going until 5 reps two hand press/x 10 curls completed.

Mosey to parking lot for mary:

LBC x 25 IC

Flutter w/KB press x 20 IC

Sid the Kid x 20 clockwise/x20 counter cw OYO

1 minute left so 20 two handed swings at Fletch’s request–thanks for wanting to keep it moving brother!

Moleskin:

Great work out there men. I think we’ll be feeling that one for a few days. Everyone hung in there and stood tall the whole hour. It was great having site FNG Garbonzo out–hope it was good for you brother! Also good having Crabcake back out along with his commentary which has been missed. Thanks for coming out guys, it’s what makes getting up and out on a cold Saturday morning worth it! Thanks also to Strawberry for a good prayer to take us out. Thanks for allowing me to lead!

Announcements:

Get your Mud Run teams formed

BRR will be here before we know it so start thinking about participating and getting teams formed.

New site started 1/17–Fight Club