March 4, 2020 at The Vet

Weather: 32 and calm

4 PAX posted The Vet:  Beefsteak (Q), Clancy, Nomad, Butterfly

Disclaimer and Core Principles given. 

Warm Up:  SSH, Abe Vagotas, Weed Pickers, Moroccan Night Club, Imperial Walkers

Thang – Line up at a station:

  • Station 1:  Curl to press with 25 lbs dumbbell – left arm
  • Station 2:  Curl to press with 25 lbs dumbbell – right arm
  • Station 3:  Triceps behind the head with 20 lbs kettlebell
  • Station 4:  Timer – run up the steps – 10 power jacks – run back
  • Repeat 3x
  • 1:  Front Rows with 35 lbs kettlebell
  • 2:  Merkins with 25 lbs dumbbells alternating lat pulls
  • 3:  Jump Rope
  • 4:  Timer – run up the steps – 5 burpees – run back
  • Repeat 3x
  • 1:  Kettle bell swings with 35 lbs kettlebell
  • 2:  Bench with the 25 lbs dumbbells
  • 3:  Lawnmowers with 20 lbs kettlebell
  • 4:  Timer – run up the steps – 10 squats – run back

6MOM:  LBCs, Cindy Crawfords, Flutters, WWIs

Recover Recover

Moleskin:  Slowed it down a bit today to throw some weight around.  Encourage the Pax to get creative with the smaller AOs and try something different.  Good to see Butterfly make the trip over.  Clancy showed some jump rope skills.  Some of those exercises snuck up on us with difficulty.  All are feeling a bit stronger today.  Thanks for the opportunity men!

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