AO: POOLER
QiC: Skinny Dip
Date: 01/02/2023
Title: Kettlebell beatdown
Number of HIMs: 9
_Not Registered, Betty Crocker, Brady Bunch, French Press, Gumbo, Honker, Skinny Dip, Sweet -n -low, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10x Jumping Elves (squat, merican, jump squat)
Hip mobility drill (5L/5R)
Mosey to the parking lot (150 yards) – Daniel defense side
KB swing demo
Tha Thang:
Partner up.
Partner A
10 KB swings
8 burpees
10 KB swings
8 mericans
Repeat until Partner B finishes his running and pull ups
Partner B
Runs from first parking line to pull up bars execute 1 pull up. Run back to Partner A and then back to pull up bars execute 2 pull ups. Run back to Partner A and then back to pull ups execute 3 pull ups Run back to Partner A and swap.
Partner B starts wherever Partner A was in the workout (ex 6 burpees, Partner finishes the last two burpees and then starts KB swings)
25 minute grind.
Group work. 3 men grab 2x KBs and farmers carry 60 meters while other partners are doing plank jacks until all complete farmers carry.
Mosey back to flag.
40x IC Flutter kicks
COT:
Counamearama, Namearama, pledge,
Announcements- January sucks starts Tuesday. 2 mile run plus super murph and a honker bucket or 1 mile heavy ruck plus super murph. Total miles 4 miles ran or 2 miles rucked
Sweet n low mentioned little Annie's wife gave birth, what impact are me making in our community and how do it relate to your personal goals.