3 other decided they couldn’t wait for DREDD’s Q at 0600, so they posted with YHC on Zoom for EMOM work. YHC posted for Virtual Q School this week, so hopefully those tricks were put to good use. Here is how it went.
Conditions: Low 60s with a breeze. Felt like the AC was on.
Disclaimer / Prayer
The Theoretcial “COP” – All exercises OYO
- SSH x10
- Burpees x5
- LBAC x10 Both ways
- Burpees x4 (By this point TuffGuy Figured out he pattern, so he basically Co-Qed the “COP”)
- TTT x 10
- Burpees x3
- IW x 10
- Burpees x2
- Mt Climbers x10
- Burpees x2
- Power Straddle Hops x 10
EMOM Block 1:
- 2 Burpees
- 4 HR Merkins
- 6 Squats
- 8 LBCs
- R&R x4
- 1 minute Recovery mozey about 50 yds and back
R&R Block 1
EMOM Block 2 (With KB or Weight coupon):
- 15 KB Squats
- 15 Upright Rows
- 15 Curls
- 15 Triceps
- This took over 1.5 minutes… so 2nd set, do 10 reps each
- 10 reps took exactly 1 minute with no recovery, so try 7 reps each
- 7 Reps was perfect, so R&R for minute 4
- 1 minute Recovery Mozey
EMOM Block 3:
- 10 Thrusters
- 10 Lawnmowers (1 arm Bent Rows)
- 10 Lawnmowers (1 arm Bent Rows) other arm
- 10 KB Swings
- This also took over 1.5 minutes… so 2nd set, do 7 reps each
- 7 reps took exactly 1 minute with no recovery, so try 5 reps each
- 5 Reps was perfect, so R&R for minute 4
- 1 minute Recovery Mozey
EMOM Medley:
- 1st minute – Block 1
- 2nd minute – Repeat Block1
- 3rd minute – Block 2
- 4th minute – Block 3
Mary (All OYO):
- Flutter kicks x10
- HealTouches x 10
- FreddieMercurys x10
- American Hammers x 10
- Iron Crosses x 10
- R&R each exercise x5
Recover
COT: Namarama (Cobains Forgot Picture Time)
Moleskin:
- Should have tested out the timing of the KB Work beforehand, but we figured at out and broke a sweat
Announcements
- Virtual Cross Ruck tomorrow – 4:45 am to 7:00 am – Zoom Link Here, see Tweet for more info.
Prayer Requests:
- Everything that is going on in the world.
Devo: “The cross is God’s first and last word when it comes to salvation”
