AO: UNDERGROUND
QiC: Skinny Dip
Date: 01/19/2023
Title: KBs can't break us! They only make us STRONGER!!
Number of HIMs: 6
Bogey, Fro-Zone, Honker, R-12, Skinny Dip, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Head down to toes rotations
Worlds greatest stretch (observed how unflexible Honker is)
Downward facing dog, cobra
Standing pigeon stretch, seated pigeon stretch
Tha Thang:
KBs and more KBs – 26lbs upto 53lbs
10x Jumping elves (with KB swing to catch bell, squat, bell
Down to merican (hand on bell) into explosive deadlift with KB)
10x KB swings
100m mosey around tree of life
5x Blusters (half burpee, swing and catch bell into thruster)
5x Taters (swing an catch bell into squat)
Grab 2x heavy KBs and farmers carry 100m down and back (200m total). If drop the KBs conduct 20 walking lunges without KBs.
5L/5R one arm swings
10x KB swings
5x explosive deadlifts
100m waiters carry with 1x heavy KB. If you put down the KB to switch arms conduct 20 walking lunges without KBs.
3L/3R one arm press with KBs.
Rinse and repeat
For second round shortened farmers carry and waiters carry. Fro zone did some EC during the farmers carry. 5 made it through the farmers carry in the second round. 1 made it complete through the second round.
Finished with Turkish Getups for last 10 minutes. Learned KB bags are not ideal for TGUs.
COT:
Countarama, Namearama with Burpees, Luke 17:33.
COT with Skinny Dip opening up (talked about suicide, going to get counseling and stick with it this time as it is critical and why I am/have been in a dark place)and grateful for this group of men. Talked about empathy (serve others and not be judging others), being more present, being unapologetic.
Thankful.
Tutti Fruti finished with a prayer