AO: Holy Iron

When: 05/21/2024


Number of Pax: 10

Pax Names: 8-Bit, Baby Ruth, Bo Peep, Flatline, Good Hands, Harbor Freight, Paper jam, Splash Pad, Westside, Woody,

Number of FNGS: 0

FNG Names:

QIC: Bo Peep

WARMUP: Indian run around the parking lot, SSH, Weedpickers, Michael Phelps, YHC’s Arm warmups
THE THANG: 5 rounds, 21 reps

Round 1:
KB Swings
KB upright rows
KB push press
KB Tricep extensions
KB Squats

Rifle carry to other end of parking lot
Round 2:
KB Benchpress
KB Skull crushers
KB Lat overhead
KB 4 count flutters
KB 4 count American Hammers

Murder bunny back to the flag
Round 3:
Wide Merkins
4 count Carolina Dry Docks
4 count Mountain Climbers
Alternating KB Pull throughs

Alternating Lunge with KB to other side

Round 4
KB Squats
KB Sumo Squats
KB Alternating Lunges
KB Calf Raises
4 count monkey humpers
Negative curl hold to flag

Round 5:
KB Half curls up
KB Half curls down
KB full curls
KB one arm curl
KB other arm curls

Another Indian run!

Bonus Round:
KB bus drivers (with a scream by YHC by 3)
KB raises without momentum
KB right forearm curls
KB left forearm curls
KB Around the worlds

ANNOUNCEMENTS: 2nd F Friday lunch, Murph this Monday hosted by the Night Train, and convergence Tuesday for Paragon Flag handoff

COT:prayers for family battling sickness, traveling, and also for new stages of life’s journey with graduations

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