8 Pax join YHC for his first Q at Anchor.
Conditions: 70, clear, & windy
Disclaimer
Prayer
Warm-Up
SSH x10 IC
TTT x10 IC
LBAC Forward x10 IC
Overhead Arm Claps x10 IC
Dirty Birds x10 IC
LBAC Reverse x10 IC
The Thang
Clean, Press, Upright Row 5-4-3-2-1 Ladder x 3 rounds. (Do a clean followed by 5 one arm press. Switch arms, clean followed by 5 one arm press. Finish up with 5 upright rows. Repeat for 4, 3, 2, and 1.)
KB Swings x 12 OYO
Goblet Squats x 12 OYO
Romanian Deadlifts x12 OYO
Merkins (One hand on the bell) x12 (6 per arm) OYO
Tricep Extensions x12 OYO
One arm KB Curls x12 each arm OYO
Rinse and Repeat for a total of 3 rounds
Chest Press x 12 OYO
Nutcrackers x 12 OYO
American Hammer x 12 each side OYO
KB Levers x 12 OYO
Kneeling Press x 12
One Arm KB Thruster x 12
Rinse and Repeat for a total of 2 rounds due to time
Finished up with everyone’s favorite Police song Roxanne
Roxanne = Merkin Red Light = Plank Jack
COT, Count O Rama, Name O Rama,
Announcements: None
Prayer Request: Shredder’s Wife, GED’s Son, Men and women in uniform, first responders, peaceful protesters
Prayer
Devo: Love your neighbor as yourself. We need more of that today.