The heavens opened up this morning to cool off 6 kettlebell studs that were not made of sugar. The Week of Warby continues. Mission statement, core values.
The 5:30am whistle blew and we were off for a quick mosey followed by a few stretches for the hammies, DMH, SSH, Ukrainian soldiers.
The Thang: 4 corners, non lady of the night, which seemed to be a slight relief to the PAX. But, starting at the first corner YHC instructed for a death frog to the next corner. Think of it as a small hop murder bunny with a high pull at the end. We finally got to the corner and performed 10 squat thrusters with a twist at the top (10 each side). Rifle carry to the next corner for a new move. 20 Devil Halos. KB started at the left foot, pick up to the opposite side of the head for a halo, down to the opposite foot. Death Frogs to the next corner for 30 curls. Rifle carry to the next corner for reverse lunge gun slingers 40 total, 20 each side.
The PAX crushed it and with so much time left, we went for a second round of 4 corners. This time no Death Frogs and normal routines. Corner 1: 10 each arm bent over rows, Corner 2: 20 swings, Corner 3: 30 skull crushers, Corner 4: 40 Vups.
With extra time we did peoples chair with front presses and over head presses. Couldnt give back 8 minutes, so we finished with 2/3s of a triple check. Timer walked, partners did calf raises and shoulder shrugs.
Time called. Numbers, names, announcements, PR. The Duke took us out with a motivating chant he had from his old wrestling days.
Always an honor to lead you gents!
SYITG
