A little pre-thanksgiving burn, two routines with exercises and more routines snuck in to spell out Turkey & Ham




Dates: 2019-11-27

Where: forge

QIC: Trill

Number of Pax: 2

Pax Names: Tiny Tat, Trill

Warm-O-Rama: mosey one lap around front parking lot
sun gods
Michael Phelps
20 SSH IC
5 kettlebell swings

The Thang: At the bottom of double flight of steps in back of HS;
Turkey:
Tri extensions (20)
Upright rows (20)
Rapid fire curls (20)
Kettlebell swings (20)
Elevens (1 KB swing at bottom of stairs, run up stairs with bell, 10 goblet squats at top back down and up until you hit 10 & 1)
Yoke walk (weighted walk about 20 - 40 yards)
&
Hurricane Hoedown (a series of 4 different types of flutter kicks IC to 7 each without rest)
ALARM routine: A- arms (40 curls), L- legs (lunge walk), A- abs (20 sit-up press), R- run one lap, M- 40 mountain climbers
Merkins on kettlebell (20)

Little bit of mary: 20 lat pullovers, tri some bi some super set (3 supersets of 20 tri extension, 20 curls)

COT: No circle hear just two dudes thankful the other showed up

Naked Man Moleskin: -we are small workout groups but sometimes just you and your workout buddy, which, we both agreed we pushed it harder than we would've alone. whether it's one other PAX or 20 in the gloom we are defeating isolation and getting stronger together
-Eleven's with running up stairs with a kettlebell is a keeper; really turns up the intensity

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