9 dudes today (even long lost SOJ buddy Oyster) got it done at Old Hundred.
Warmorama: Lap around the lot followed by various warmup movements, including SSH, KB swings, Ukrainian Soldiers, CHS, Merkins, and LBCs.
COP 1: Dora. Line up along short side of parking lot. Partner up (1 group with a shadow). 100 KB swings, 200 KB press, 300 KB squats. Runner jogs across parking lot and back.
Farmers carry to the playground.
COP 2: Triple check. KB swings and KB merkin pull throughs. Runner does 5 pullups, jogs to basketball court, does 2 burpees and returns.
20 count. Farmers carry to the picnic area.
COP 3: Slow KB exercises and supersets.
- 2 sets of KB curl 21s/KB tricep extension.
- 1 set of mountain climbers (20x)
- 2 sets of KB rows/KB front raises
Pistol carry to end of sidewalk, followed by farmers carry to flag.
Cooldown: 3-4 minutes of stretching.
Announcements:
- Sign up for the SOJ takeover (starts next week). If you don’t, sign up to Q home base.
- Frozen Triangle. Saturday February 8th at Dog Pile. Starts at 6 am.
Prayers for Saylor. Lord — heal her.
Great work guys. Until next time!
Shoutout to Hermes who went back home to grab a KB for Ponch! What a guy.
