• When:01/05/2020
  • QIC: Cardinal  Poacher (RESPECT)
  • Pax:  Porky (RESPECT), Hermie (RESPECT), Shocker (RESPECT), Swabbie (RESPECT), Mayberry (RESPECT), Schmiddy (RESPECT), Decaf, Barney

The Thang

Warmup with a 100m mosey/100m butt kicks/100m high knees/100m cross arm skips/followed by 10X3 count side 

Round 1-Complex

Perform each exercise one after the other for 5 reps each. Starting with one side and then repeat for the other side/arm (10 minutes)

  • KB Push ups
  • KB Rows
  • KB Deadlift
  • KB Clean
  • KB Racked Squat
  • KB Press

Round 2-Metabolic Circuit (12 minutes)

Perform each exercise for 40 seconds of work followed by 20 seconds of rest one after the other for two straight rounds

  • KB Snatch
  • KB Goblet Squat 
  • KB Swings
  • KB Reverse lunges
  • KB Cross body Cleans
  • KB Alternating arm swings

Round 3-Ladder finisher (till done)

Perform burpees and swings in an ascending and descending ladder format starting with 1 KB swing and 7 burpees.

  • KB swings 1-2-3-4-5-6-7
  • Burpees 7-6-5-4-3-2-1

Mosey 800m

Naked Man Moleskine

Cardinal’s M had a COVID test pending (she passed…barely…meaning she was negative!), so Poacher Q’ed Cardinals workout (many thanks). Cardinal did the same workout in his barn. No matter the location, all agree this one was TUFF!!!

Circle of Trust:

Announcements: Workout schedule changes up from here on out as follows;

Tuesday: Rock the Bells

Wednesday: Walking Tall Wednesday with a running option

Thursday: Ruck (Mandatory 1.5 miles. May work in PT as wanted as long as we get in the 1.5-2 miles)

Saturday: Herringbone Beatdown (ANYTHING GOES)

Prayer List: Continue to pray for friends and family suffering through the pandemic. Pray for those getting vaccinated

Q’s O’ the Week

  • Rock The Bells Tuesday 01/05: Cardinal
  • Running/Walking Tall Wednesday 01/06: Poacher
  • Ruckin’ Thursday 01/07: Swabbie
  • Herringbone Beatdown 01/09: Wing-it