AO: Buff

When: 11/17/2020


Number of Pax: 4

Pax Names: Babyface, Gekko, LawDog, The Mole,

Number of FNGS: 0

FNG Names:

QIC: LawDog

YHC really does hate bear crawling but the only way to get better is to bear crawl more and might as well throw in some kettlebells.

Run down the hill on to warm up next to the baseball field for warm o rama. Back to the front of the school for the Thang.

At the start preform 2 Genuines (squat with bell extending the bell straight out at the bottom of the squat with arms fully extended) then bear crawl with the bell to the designated point probably 20 yards out. Riffle carry the bell back to start. Rinse and repeat increasing genuine reps by 2 until we got to 10.

Once all Pax are done run a lap down the hill and back.

2 round, 2 kettlebell swings, lunge walk passing the bells between the legs at full lunge, riffle wal back to start. Rinse and repeat with increase of swings by 2 until 10 reps. Run a lap.

At this Point YHC could not remember or think of a third round so time to come up with something else. Hey I like that wall over there. Wall sit while preforming 15 curls with the bells. Bear crawl to the end of the pavement and preform 10 merkings, lunge walk back. Rinse and repeat adding backward lunges, and side lunges.

Say hi to the po-po, 50, and back to the flag. Each pax calls out an exercise until time is up.

Name o Rama, COT, and Ball of Man.



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