Let’s limit the running today…but let’s use those stairs!




Dates: 2019-10-09

Where: forge

QIC: Tiny Tat

Number of Pax: 5

Pax Names: Mouth 2 Mouth, Go Daddy, Lizard King, Jack Bauer, Tiny Tat

Warm-O-Rama: Mosey with kettlebells over near the steps, quick mosey up the steps and around. Circle up for SSH, Copper Head Squats, Michael Phelps, and Sun Gods

The Thang: Group of 3 exercises, after each round we make our way down the sidewalk and up the stairs for 2 more exercises at the top, then back down.
21 kbell swings, curls, squats. Lunge walk with KB to the bottom of stairs. Drop the KB. Up the stairs. 21 merkins and big bois. Down the stairs. Lunge walk with KB back to the start.
Repeat with 15 reps on each.
Repeat with 9 reps on each.

21 squat thrusters, upright rows, tri extensions. Farmer carry KB all the way up to the top of the stairs. 21 merkins and big bois. Farmer carry KB down the stairs and back to the start.
Repeat with 15 reps on each.
Repeat with 9 reps on each.

21 figure 8 holds, single arm rows, dead lifts. Farmer carry KB backwards all the way up to the top of the stairs. 21 merkins and big bois. Farmer carry KB backwards down the stairs and back to the start.
Repeat with 15 reps on each.
Repeat with 9 reps on each.

DONE!!

COT: Closed out in prayer.

Naked Man Moleskin: Walking lunges are hard. Walking lunges with KBs are really hard. As Mouth 2 Mouth said "This is why everyone goes to the League on Wednesdays!" Haha, probably true.
Great work guys, enjoyed having Bauer out with us today! Best news is the next 3 Qs are lined up for the Forge in October - looking forward to it!

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