3 faithful pax entered the gloom at #Anchor this morning only to find a substitute Q as Malfunction Junction called YHC in from the bullpen in order to rest his ailing back in preparation for the Go Ruck.
Weather: 48 with a refreshing lake wind
THE THANG
COP
- SSH x 15 IC
- Imperial Walker x 15 IC
- Little Arm circles x 15 fwd.
- OH claps x 15 IC
- Little Arm circles x 15 back.
- SloMo Merkins x 10 IC
Six Rounds of Suck
Round 1
- Around the world x 10 ea way
- Goblet Squat x 1′ AMRAP
- Kettlebell Swing x 1′ AMRAP
- High pulls x 1′ AMRAP
Round 2
- Around the world x 10 ea way
- Russian Swings x 1′ AMRAP
- Shoulder press x 30″ each AMRAP
- Plank Taps x 30 OYO and plank (high plank/low plank on cue)
Round 3
- Around the world x 10 ea way
- 1 arm alt swing x 1′ AMRAP
- Double Arm Curls x 1′ AMRAP
- Lateral Side Bends x 30″ each side AMRAP
Round 4
- Around the world x 10 ea way
- Chest Press x 30″ each arm AMRAP
- Big Boy sit-ups with bell at chest x 1′ AMRAP
- Plank Taps x 30 OYO and plank (high plank/low plank on cue)
Round 5
- Around the world x 10 ea way
- Goblet Squats x 1′ AMRAP
- 2 arm high pull x 1′ AMRAP
- Overhead tricep ext. x 1′ AMRAP
Round 6
- Around the world x 10 ea way
- Swings x 1′ AMRAP
- Heel raises x 1′ AMRAP
- Crush Grips x 1′
3 Minutes of low back, leg, and shoulder stretching
COT & BOM
Moleskin
- TClaps to the Pax for their effort, especially Meltdown who is pressing through a nasty hamstring pull, but not letting it beat him.
Announcements
- BIRCH Christmas Party December 11th and LEX Christmas Party December 19th
- Email from Napalm full of news came out yesterday. Check your inbox.
Thanks for the great Q and thanks for helping work around my one legged KB workout. ps: next Wednesday we need to bring some tums and some beano for Pebbles. 😉