Dang these bells are cold

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SNIP

in

A great 8 showed up to brave the bloom. Pull ups on the mobile bar prior to the 5:30 start.

WARMERAMA:

  • Long mosey around lower Mt. Chaplain, back to the flag to circle up
  • F3 Welcome & Disclaimer
  • Variable IC Reps to get the muscles warmed up

COP #1:

  •  Another long mosey down the hill to cul-de-sac
  • Partner up for 4 min AMRAPs
    • AMRAP 1 – partner assisted KB push ups (5 each) then run to lamp and back – repeat for 4 mins
    • AMRAP2 – One partner KB swings while timer runs to lamp and back – alternate until 4 mins expire
    • AMRAP3 – One partner does turkish getups while timer bear crawls to hat and back – alternate until 4 mins expire

COP #2:

  •  Indigenous people mosey to tennis courts, the Six does 4 skull crushers

COP #3:

  •  Itty-bitty-baby 4 corners, modified prostitute style
    • Using a single side of one tennis court (YHC feeling a little guilty for the amount of cardio so far…):
      • 10 merkins
      • 20 squats w/ KB
      • 30 american hammers w/ KB
      • 40 KB swings
    • On the corners on the way back, do 5 burpees

Mosey BTTF for COT:

  • Counterama – 8
  • Namerama 
  • Announcerama
  • Closing Prayer

Naked Moleskin:  

Time went to quick. We only covered about half of what i had planned, part 2 coming next week. We are nearly a month and a half into the new year, as time is flying, take time to evaluate where you are at and where you want to be and make a plan to get there.

Announcements: (see SLACK!)

  • Frozen triangle
  • Grow Ruck in Sept

Prayer Requests:

  •  help us to use our time well

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