Hot day to dress like a Leprechaun…. now I gotta figure out how to wash the thang. Four corners inspired by the four leaf clover though couldn’t pull off the four clover shape.
short mosey with high knees, kettle bell around the world, halos, SSH, weed pickers slo mo
-small four leaf clover: 1st leaf 10 iron cross so I call them (leg raise with kettle bell lat pullover), 2nd leaf 10 IC, 20 upright rows, 3rd leaf 10 IC, 20 UPs, 30 kettle bell swings, 4th leaf 10 IC, 20 UPs, 30 kettle bell swings, 40 chest press. Method of travel, alternate between bell lunge walk and bus drivers.
-large four leaf clover using entire parking lot. 1st leaf 10 deadlifts, 2nd 10 DL’s, 20 squats, 3rd leaf 10 DL’s, 20 squats, 30 bell tap planks, 4th leaf leaf 10 DL’s, 20 squats, 30 bell tap planks, 40 single arm rows. Method of travel was farmer carry’s
-pot of gold: circle up and called out pax to perform specific kettlebell exercise and rep count, everyone amrap while the chosen one completes the reps: thrusters, man makers, tri extensions, curls, overhead press, calf raises, figure 8’s, good mornings
-rinse and repeat the small clover (got to part of the 4th leaf)
COT- 6th man 8 bit, prayer for several pax.
-high knee’s for all except for Narco; his Aztecian structure does not allow for his knees to lift above waist. They are built for speed not lift.
-YHC as the Puerto Rican Leprechaun was a bit of imposter as a Spanish speaking Puerto Rican in Baby Ruth , and a true Irishman, Hass were both in attendance.
-the ruckers crushed the farmer carry’s like Tiny Tat crushes man makers.
-great having several travelers today at the forge from across the region.
-Green donuts, music and coffee by Lizard King, and coffee form M2M!
-pre-runners got in 3+ miles before beatdown: Narco, Doddy, Lexi