• When: 
  • QIC: 
  • The PAX: 

Shaking the Valentine’s Day Hangover

AO: swampfox
Q: Nelly
PAX: Krusty, Leprechaun, Kitty, Sergeant Slaughter, Kilt, Polo
FNGs: None
WARMUP: Imperial Walkers, Squats, Merkins, Lap around church

THE THANG: Grab blocks and Mosey/ walk to tables at back of school

3 exercises x 4 sets of 10 reps

BB Sit-ups
Straight leg dead lifts

Overhead press
In-and-outs on table seat
Squats with block

Chest press
Elbow to opposite knee (on back)
Bulgarian squat

YHC’s intent was a fast walk back to COT, but the Pax took it as more of a stroll while chatting about Group Health Insurance rates.

Finish with AMRAP: 5x5x5 for last four minutes
Squat Jumps

ANNOUNCEMENTS: Still need one more for the Dam-to-Dam relay.

COT: BOM by Nelly with prayers for God to continue to make us more and more like Jesus.

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.