Author: Daniel Tiesworth

cop

rolled up to a few dudes and an fng, warmarama in the normal fashion

Thang

DO EACH SET 3x

Set1
Swing x 15
Curl x20
Romanian deadlift x10
Ww3 x 10

Set2
Skull crusher x 20
Single leg deadlift x 7 each leg
Squat x20
Bench 25

Set3
lawn mower x15 each side
Thruster x15
Alabama prom x15
American hammer x 35 single

Set4
21’s
Halos 7 each way
v sit 7
Merkin pull thru x 7

COT

announcements, requests, YHC took us out

agreed to name fng cameron post at next wo

name potential is mollymaid or life alert

honor to lead men

cop

rolled up to a fairly stacked up crew ready to kb

Thang

Do 3 sets each

Curl x20
Front shoulder raise x10
Clean and press x5 each side
Skull crusher laying downx15
Bench x20

Romanian deadlift x10
Single leg deadlift x 5 each leg
WW3 x10
Forward lunge x5 each leg
Reverse lunge x5 each leg

Merkin pull thru x 5
lawn mower x15 each side
Upright row x15
Thruster x10
Halos x5 each way

Squat x10
V sit x5
Merican hammer x15 double
APDates 10

COT

names, numbers, el heisto brought us out

pleasure gentlemen

COP

rolled up for a front seat at the rocketman fest

warmarama in the herme way

Thang

DO EACH SET 3x
Adding 5 reps to each ex

Set1
Swing x 10
Curl x20
Romanian deadlift x5
Ww3 x 5

Set2
Skull crusher x 15
Single leg deadlift x 5 each leg
Squat x15
Bench 20

Set3
lawn mower x15 each side
Thruster x10
Alabama prom x15
American hammer x 25 single

Set4
21’s
Halos 5 each way
v sit 5
Merkin pull thru x 5

COT

names, numbers, YHC brought us out

pleasure and privilege

cop

rolled in to what started to feel like the beginning of an autumn morning, but soon realized its still august muggy. dojo style warmup

thang

Do 3 sets then take a jog to white box

Curl x20, Front shoulder raise x10, Clean and press x5 each side, Skull crusher laying downx15, Bench x20

Romanian deadlift x10, Single leg deadlift x 5 each leg, Squat x15, Forward lunge x5 each leg, Reverse lunge x5 each leg

Merkin pull thru x 5, lawn mower x15 each side, Upright row x15, Thruster x10, Halos x5 each way

COT names, numbers, annc, El HeistO lead us out

Pleasure and privilege to lead you fine gentleman

rolled up to find a summer tour traveler Pigskin complete with KB in hand and ready to sweat. New Market had a 75 % complete clown car.

COP

warmarama herme style with a little stretching and a little dojo dan. Then onto the

THANG

DO EACH SET 3x
Adding 5 reps to each exSet1
Swing x 10
Curl x20
Romanian deadlift x5
Ww3 x 5Set2

Skull crusher x 15
Single leg deadlift x 5 each leg
Squat x15
Bench 20Set3

lawn mower x15 each side
Thruster x10
Alabama prom x15
American hammer x 25 singleSet4

21’s
Halos 5 each way
v sit 5
Merkin pull thru x 5

we mostly held true to the sets and the values/reps attached to them. We did hear multiple rounds of thunder including that coming from el heisto.

COT

names, numbers, annc, prayers, taken out by the thunder maker himself

pleasure and privilege. Good to see you Pigskin. Thanks for the hydration.

to my surprise i had the q when i rolled up. good thing i rolled up.

COP

we warmed up in the usual fashion with some active stretching, unlike yesterday at crabby q where there was only stretching after the wo

thang

• DO EACH SET 3x
  Adding 5 reps to each exSet1
  Swing x 10
  Curl x20
  Romanian deadlift x5
  Ww3 x 5Set2
  Skull crusher x 15
  Single leg deadlift x 5 each leg
  Squat x15
  Bench 20Set3
  lawn mower x15 each side
  Thruster x10
  Alabama prom x15
  American hammer x 25 singleSet4
  21’s
  Halos 5 each way
  v sit 5
  Merkin pull thru x 5Sent from Yahoo Mail for iPhone
• Message 2 of 2. For JAWS, turn virtual PC Cursor on if needed.Daniel TiesworthTo:  me · Tue, Jun 9 at 7:46 AMMessage BodyKB OHDojo danDO EACH SET 3x
  Adding 5 reps to each exSet1
  Swing x 10
  Curl x20
  Romanian deadlift x5
  Ww3 x 5Set2
  Skull crusher x 15
  Single leg deadlift x 5 each leg
  Squat x15
  Bench 20Set3
  lawn mower x15 each side
  Thruster x10
  Alabama prom x15
  American hammer x 25 singleSet4
  21’s
  Halos 5 each way
  v sit 5
  Merkin pull thru x 5
• COT – name/numberama, announce,requests, wins, YHC brought us out. Nice work gents. A privilege and a pleasure

rolled in and had a 3 doors down sighting. Asked his opinion on Stylo music. It must’ve been too early because he didn’t have a reply so I picked grunge workout music as opposed to the garbage that I had on last week. I am often hailed for creativity and variation in my wo’s and I didn’t disappoint this time (

cop – warmarama in the normal style

thang

rolled thru all of these, no breaks then again but Adding 5 reps to each ex for 3 full rounds

Set1
Swing x 10
Curl x20
Romanian deadlift x5
Ww3 x 5

Set2
Skull crusher x 15
Single leg deadlift x 5 each leg
Squat x15
Bench 20

Set3
lawn mower x15 each side
Thruster x10
Alabama prom x15
American hammer x 25 single

Set4
21’s
Halos 5 each way
v sit 5
Merkin pull thru x 5

Cot

name and numbers, req’s and wins and annouc’s yhc brought us out. pleasure gents

cop rolled up to a few dudes ready to get into kb. Warmarama in the typical fashion. The music selection was terrible.

thang

Dojo dan 

DO EACH SET 3x

Adding 5 reps to each ex

Set1

Swing x 10

Curl x20

Romanian deadlift x5

Ww3 x 5

Set2

Skull crusher x 15

Single leg deadlift x 5 each leg

Squat x15

Bench 20

Set3

lawn mower x15 each side 

Thruster x10

Alabama prom x15

American hammer x 25 single 

Set4

21’s 

Halos 5 each way

v sit 5

Merkin pull thru x 5

cot – name/numberama, wins and requests, announcements, yhc brought us out

pleasure and a privilege

K b at OH

cot – we came we saw we lifted

Thang

we did a whole bunch of kb ex’s increasing each set by 5 3x

it was a full body workout

Cop

#and namearama, announce, and YHC took us out

great job, pleasure and priv to lead