lets do wheel barrows!

Preamble:

I warned the PAX I was going to bring the pain.

Warm-O-Rama:

SSH x 20

Toy Soldier x 15

Copperhead Squats x 10

Mountain Climbers x 10

Copperhead Mercans x 10

The Thang:

Mosey’d down the trail to the pull-up bar.  Time for a morning call.  After that, mosey’d to the parking lot by the school where we used to plant the flag.  There, we did a set of monkey humpers x 10.  Mosey’d through the field and back to the lacrosse field.  There we had 3 lights set up: starting point, mid-way, end-point (roughly 100 yards).  Partner up!  We will wheel barrow down to the other end and wait for the 6.  Switch when necessary.

When we got to the end, we did 20 LBCs, then wheel barrowed back to the starting point.  From there, we had Partner A remain at the starting point, grab a kettlebell and do V-Chops.  Partner B was to bear crawl to the mid-point, then run to the opposite end.  From there, crab-walk back to the mid-point, then run back to the starting point.  Then we switched or “flap jacked.”  Rinse and Repeat.  We did another round where the partner that stayed did halo’s with the kettlebell.

With 5 minutes left, we took our kettlebells back to the flag.  We did a round of swings (20 reps), a round of J-Lo’s (15 reps) and finished with a round of overhead press w/the KB (20 reps).  And time!

COT:

Prayers for the Burn and his new programs continuing to get funding.  Prayers for a local family who’s house burned down.

Naked-Man Moleskin:

Appreciative for this group and the fact that we hold each other accountable.