🔥 WARMARAMA
Runorama followed by Helicopters, Chuck Norris merkins, Freddie Mercuries, and various stretches.
Play 90s alt rock mix. Mosey to middle school bus loop.
💪 THE THANG
Triple Check
- Station 1: KB Swings
- Station 2: KB Goblet Squats
- Station 3: Run
Gassed. Should not have taken last week off. Slowsey to high school wall.
Wall Work w/ KBs
- Hoe downs
- Curls for the girls
- Calf raises
- Press out
- Wall sit
Each exercise followed by 10 donkey kicks OYO. What the hell am I doing to myself?
DORA
- 50 KB sit n press
- 100 KB squats
- 150 KB chest presses
- Runner runs to bend and back.
L Woods Skattebo was basically dragging me on the run. Donezo. Go Big Blue who whooped Cowboys last night – rare in the last decade.
MOSEY BTT🇺🇸
If you’ve come across a shovel flag which no owner, let me know. I’ve seemed to misplaced mine.
🧘 MARY
- 30 LBCs in cadence
- 15 WW2s in cadence
🗣️ COT
- Welcome Chicken Muddle who ran it back after posting for the first time at Bon Iron this past Saturday.
- Glad Snuff is back in the fold after an awesome summit of les trois tetons.
- Good pace this morning dudes.
- Praise!