Pondo

Lower Back Bells

AO: iron_yard Q: Silver Bullet , Pondo PAX: Pondo, Silver Bullet FNGs: None COUNT: 2 WARMUP: SSH, Imperial Walkers, windmills THE THANG: Squats, dead lift, twists, medicine ball passes, swings, iron cross, merkins on bells in a circle, side lifts, rows, curls, triceps, close with 20 Teddy Rolls. :alert: ANNOUNCEMENTS :alert: : Run vergence in …

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Handoff!

AO: the-bunker Q: Jar Jar PAX: MEATLOAF, Bidet, Fallout, Lobstah, BunkBed, Ash (COMZ), Pondo, Bemis, Choppa, Mushu, Snuggles, Bon Bon, Decal FNGs: 1 Decal COUNT: 14 WARMUP: Disclaimer then usuals, plus Arm Circle Song THE THANG: Run. Suicides, Cindy, Alabama Prom Dates, Other Mary. Mosey to field, locate tires. Partner work, drag, throw, kick, lunge …

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Just the Two of Us

AO: iron_yard Q: Silver Bullet , Pondo PAX: Pondo, Silver Bullet FNGs: None COUNT: 2 WARMUP: SSH, Squats, Arm Circles THE THANG: We picked things up. We put things down. With the bells: squats, dead lifts, curls, triceps, Edmonton Oilers Twists, merkins (using 2 bells: L hand on bell, R hand on Bell, L, R, …

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Canadian Hammer

AO: woodshed Q: Silent Bob PAX: Pondo, Kenny G, Silver Bullet, Side Salad, Fallout, Lobstah, Silent Bob FNGs: None COUNT: 7 WARMUP: – Teddy Rocks – Teddy Rolls – Side Straddle Hops – Imperial Walkers – GRASS PICKERS – Windmill – Arm Circle variants incl. Moroccan Night Twists – Merkins THE THANG: – Indian Run …

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