Warmup:
mosey, ssh, iw, weedpickers, michael phelps, sun gods, hand release merkins

The THANG:
-Part 1: Upper Body (2 rounds)
1. Bench press – 10 regular, 10 right arm, 10 left arm
2. Shoulder press – 10 regular, 10 right arm, 10 left arm
3. Bent over rows – 10 regular, 10 right arm, 10 left arm
4. Run the stairs – 2 burpees at the top

-Bonus round: trivia
PAX failed to get all of the answers, so PAX did 50 kettlebell swings.

-Part 2: Lower Body (2 rounds)
1. Deadlift – 10 regular, 10 one-legged right, 10 one-legged left
2. Squats – 10 goblet, 10 sumo, 10 regular with 3 pulses
3. Calf raises – 10 regular, 10 one-legged left, 10 one-legged right
4. Farmer carries around the lower island

-Bonus round: trivia
PAX did get all of the answers, so PAX did 25 kettlebell swings.

-Part 3: Core (2 rounds)
1. Plank 1 minute
2. LBC’s – 30 singles w/ bell
3. Flutterkicks – 30 singles w/ bell
4. Run up stairs – do 10 v-ups

-Farmer carry bells back to the (virtual) flag

Mary: did you know?
COT: we had many announcements and few prayer requests

Twas a good day at the Holy Iron. Look forward to being back for a BoPeep led Q next week!