Thank goodness for the Hot Box
Date: 2025-02-12 AO: meathead Q: voodoo PAX: flipper, The Worm, MARTA, Emoji, high_tide, Unplugged, voodoo FNGs: None COUNT: 7 7 pax rolled up to Calvary this morning to unload their bells and swing under the welcome cover of the Hot Box.
WARMUP: SSH x 20 IC Swings x 10 IW x 12 IC 5 high pulls e/s Prying squats x 2 5 snatches e/s
THE THANG: Workout B of Week 2 of Joe Daniels’ KBOMG Program
4 sets of 3 heavy deadlifts to 3 heavy goblet squats
8 sets of 8 heavy swing shrugs (extra lat engagement at the top)
16:00 EMOM: Odd – snatch to OH lunge x 3 e/s Even – dead stop swings x 6 In the midst of the EMOM, the Anvil pax showed up to enjoy our shelter and shower us with monkey humpers.
10 somersault squats super set with :30 plank x 4
MARY: what do you think the planks were for?
ANNOUNCEMENTS: Jaeger, Waxhaw Trail Fest, Run Jen Run 5K
COT: continued prayers for The Worm and his family. YHC with the takeout
WARMUP: SSH x 20 IC Swings x 10 IW x 12 IC 5 high pulls e/s Prying squats x 2 5 snatches e/s
THE THANG: Workout B of Week 2 of Joe Daniels’ KBOMG Program
4 sets of 3 heavy deadlifts to 3 heavy goblet squats
8 sets of 8 heavy swing shrugs (extra lat engagement at the top)
16:00 EMOM: Odd – snatch to OH lunge x 3 e/s Even – dead stop swings x 6 In the midst of the EMOM, the Anvil pax showed up to enjoy our shelter and shower us with monkey humpers.
10 somersault squats super set with :30 plank x 4
MARY: what do you think the planks were for?
ANNOUNCEMENTS: Jaeger, Waxhaw Trail Fest, Run Jen Run 5K
COT: continued prayers for The Worm and his family. YHC with the takeout
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