Date: 2025-11-18 AO: skunk-works Q: baracus PAX: smokey, Mountain Momma, lois, baracus, Header FNGs: None COUNT: 5 One of those mornings… forgot to set the alarm, but a nudge from the M at 5:18 got me moving and on my way to the AO. How fitting to pull up behind four men giving the Skunkworks salute – #monkeyhumpers. Thanks Mountain Momma for getting things going before my tardy arrival.
We enjoyed some deep conversation, great 80s tunes, and great fellowship. Good to see this great group of men this morning. Thanks for the opportunity to lead!
WARMUP: We did a few warmup exercises with the bells: swings, around the world, halo, figure eight, ply squats, lap around the track
THE THANG: Three stations, three rounds, 2x around the circuit
Round 1 Station A — Kettlebell Swings Station B — Alternating Lunges w/ bell Station C — Russian twists
Round 2 Station A — Goblet Squats Station B — Merkins Station C — Plank with shoulder taps
Round 3 Station A — Kettlebell Rows (alternate arms) Station B — Burpees (or squat thrusts) Station C — LBCs
Cardio blast One easy lap followed by 1 1/2 hot laps then a 1/2 lap recovery. Repeat.
Mary/Cooldown: Dead bugs x 12 Flutter x 12 Stretch
ANNOUNCEMENTS: Christmas party @ Hops residence on 12/7 Metro Christmas party @ Duke mansion on 12/17
COT: Prayers for South family who lost their son Parker a week ago.
Mountain Momma closed us out.
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