AO: woodshed
Q: Kenny G
PAX: Silent Bob, Silver Bullet, Pipeline
FNGs: None
COUNT: 4
DISCLAIMER
WARMUP: TTT, Windmills, Imperial Walkers, SSH, Mosey to brickcage
THE THANG: Grab 2 bricks, John Wayne w/ shoulder press to small parking lot next to school.
LBAC with bricks forward then backward.
4 corners: Corner 1 – curls w/ squat (4 count – 1. curl up, 2. curl down, 3. squat down, 4 squat up) x 20. Lunge walk and curl to next corner. Corner 2 – tricep extensions w/ squat, 4 count x 20. Lunge walk and curl to next corner. Corner 3 – shoulder press w/ squat, 4 count x 20. Lunge walk and curl to corner 4. Corner 4 – can’t remember, I think we just set bricks down.
Ark loader around the circus: lap 1 – partner 1 bear crawls one direction around the loop, partner 2 runs the other direction. When partners meet, complete 10 Carolina dry docks. Then partner 1 finishes the loop running while partner 2 finishes the loop bear crawling. Lap 2 – crab walk with 10 lbc when partners meet. Lap 3 – duck walk w/ 10 squats when partners meet.
Grab bricks and John Wayne w/ napalms halfway to brickcage, 10 man makers w/ bricks (shoulder press, merkin, row left, row right). John Wayne w/ napalms to brick cage, 5 more man makers, put bricks away.
Mosey halfway to COT, 10 Teddy rocks, 10 Teddy rolls, mosey to COT.
:alert: ANNOUNCEMENTS :alert: : 10 year anniversary for Woodshed coming up August 29th…other stuff.
COT: prayers for Teddy & family, safety for those in path of Debby, and kids heading back to school.
Q: Kenny G
PAX: Silent Bob, Silver Bullet, Pipeline
FNGs: None
COUNT: 4
DISCLAIMER
WARMUP: TTT, Windmills, Imperial Walkers, SSH, Mosey to brickcage
THE THANG: Grab 2 bricks, John Wayne w/ shoulder press to small parking lot next to school.
LBAC with bricks forward then backward.
4 corners: Corner 1 – curls w/ squat (4 count – 1. curl up, 2. curl down, 3. squat down, 4 squat up) x 20. Lunge walk and curl to next corner. Corner 2 – tricep extensions w/ squat, 4 count x 20. Lunge walk and curl to next corner. Corner 3 – shoulder press w/ squat, 4 count x 20. Lunge walk and curl to corner 4. Corner 4 – can’t remember, I think we just set bricks down.
Ark loader around the circus: lap 1 – partner 1 bear crawls one direction around the loop, partner 2 runs the other direction. When partners meet, complete 10 Carolina dry docks. Then partner 1 finishes the loop running while partner 2 finishes the loop bear crawling. Lap 2 – crab walk with 10 lbc when partners meet. Lap 3 – duck walk w/ 10 squats when partners meet.
Grab bricks and John Wayne w/ napalms halfway to brickcage, 10 man makers w/ bricks (shoulder press, merkin, row left, row right). John Wayne w/ napalms to brick cage, 5 more man makers, put bricks away.
Mosey halfway to COT, 10 Teddy rocks, 10 Teddy rolls, mosey to COT.
:alert: ANNOUNCEMENTS :alert: : 10 year anniversary for Woodshed coming up August 29th…other stuff.
COT: prayers for Teddy & family, safety for those in path of Debby, and kids heading back to school.