Conditions cold,dry
No FNGs
Pledge of Allegiance
COT/PRAYER
Missing a few pax this morning. YHC sent an invite to the Beechhouse Pax but no visitors came out. offered a clown car to get things moving but alas no takers.
YHC decided on some Caveman Training from their app. This workout involved cardio portion, strength portion, anaerobic cardio portion, and finally a flexibility routine. Here’s what we did….
The thang,
4 min alt single arm swings
Rest 2 minutes
4 min strict press
Rest 2 minutes
8 minute EMOM
8 ,10, or12 reps per minute
Decrease 2 reps after 4th minute
Racked squat
Hang snatch
Rest 4 minutes with stretching
Flexibility slow and steady
Windmills 10 reps left 1 right 2 etc
OH rev lunges 10 reps saa
3 to 5 sets
Heres a link to the video
Cobains for delayed BB. After a day of rest I can really feel this workout. If you do it dont skimp on the last portion of flexibility.
Announcements
F3 Christmas party
Prayers
Ebert safe travels
My mother upcoming surgery
COT/PRAYER
Your brother,
Katniss