🔥 WARMARAMA
Run along Forest Hill Avenue with a mix of Bernies, butt kickers, high knees. Circle up for some Cherry Pickers, Chuck Norris merkins, and various stretches.
💪 THE THANG
Ramped Up
Pair Up.
- Partner A: Starts at the bottom of the ramp performing “AMRAP” Kettlebell High Pulls.
- Partner B: Sprints to the top of the ramp (carrying nothing) and performs 5 Burpees, then sprints back down.
- The Switch: When Partner B returns, they swap roles.
- The Progression: Once both partners have run once, they both carry a bell to the midway point of the ramp and perform 20 Synchro-Squats before moving to the next round.
Stairway to Heaven
Partner up. Partner A does step ups with bell. While partner B:
- The Base (Bottom): 10 Goblet Squats.
- The Ascent: Bear Crawl Drag. (Crawl up the stairs, dragging the kettlebell).
- The Summit (Top): 10 Swings.
- The Descent: Suitcase Carry. (Walk down with the bell in one hand; switch hands halfway).
Three rounds.
Man-Maker Mo-Ped
Man-Maker x 5:
- Merkin: Start in plank, perform one Merkin (hand on bell or floor).
- Renegade Row: Stay in plank, row the KB to the hip with one arm.
- The Switch: Drag or slide the KB to the other hand.
- Merkin + Row: Perform a Merkin and a row on the opposite side.
- Clean: Jump feet in, explosive pull to the rack position.
- Thruster: Full squat into an overhead press.
- Recover: Return KB to the deck; rinse and repeat.
10 Lateral Hops over the kettlebell. Sprint up the hill and back. Repeato.
Mosey BTTF 🇺🇸
🧘 MARY
Plank pendulum dragging bell from side to side.
🗣️ COT
- NTB’s going away party 5/16 at DTH’s.
- Prayers for NTB’s next season of new pastures.
- Prayers for L Wood’s growing brood.
- Prayers for the Artemis 2 crew flying around the dark side of the moon today.
Dealer’s Musings:
- Way to put in the work this morning! Grunts galore.