Seven swingers circled up for a stationary sweatfest, courtesy of Dealer’s knee – no man left behind! Here’s the rundown:
WARMERAMA:
- Welcome & Disclaimer
- x10 slow warmup burpees OYO
- Play 90’s rock – terrible unknown nonsense ensued, so per Snuff’s excellent suggestion we switched to a station inspired by Johnny Cash
- Other warm-up reps and stretches
STATIONS:
- Mobile DTH Pullup Bar
- Battle rope
- 60# sandbag (chest press, lunge, etc)
- 30# KB’s (merkins, am, hammers, etc)
- 35# KB (rows, cleans, etc)
- TIMER: x2 30# KB’s – variable movement to top of knoll and back down
- 50# KB (sumo squats, figure 8’s, etc)
- PAX completed FOUR ROUNDS 🔥💪
BTTF for COT:
- Counterama # 7
- Namerama
- Announcerama (see Below)
- BOM Prayer – especially lifting up Bromance’s FIL Jeff who lost his eyesight not too long ago and Bromance is helping them move to RVA
- Pull-up Challenge! (Currently at 22)
- Coffeerama – thank you SNUFF🏆
NMS: Solid work invested by the PAX this morning. Amazing when given the opportunity to slow down and work on form just how exhausting those stations can become! Thanks to Dealer’s knee injury for generating the Huge Bells summer sweatfest series. Anticipating all kinds of slow and painful creativity from our Q’s! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Weekly Forge Coffee + QSource
- 6/6 0600 OTB D-Day Ruck: 8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
- 6/13 10am-1pm Latina Food Distribution (contact L.Woods)
- 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
- Monthly: Breaking Bread, Bridge
- SEPT 26 GROW RUCK! (Registration Link: