AO: The Bridge

When: 05/12/2023

QIC: Potter (Matt Rowand)

PAX (7): Birdie, Boomer, Gasleak, HIPAA, Popper (Dan Richard), Zima


In celebration of Mother’s Day this weekend, it’s time for a little EMOMmy beatdown that will leave PAX crying for their mommies.  The focus is on moving load over distance and combo moves to send muscles into a state of confusion, because that’s where the growth comes from.  Kinda like when we’re stuck in a rut, we become incredibly efficient at doing that same ol’ thing and the body (and mind) gets lazy.  Time to break out and grow.  Mother, may I?!


SSH/Weed Pickers/Windmills/Imperial Walkers/Forward Arm Circles/Reverse Arm Circles

The Thang:

Time to trek coupons over to the starting point.  After a bit of instruction we completed the following exercises, 1 PAX per exercise, EMOM and rotate to the next station (20 sec to rotate).  3 rounds of each.  Between each round was a mosey around the loop with coupon.

  1. Burpee/Jumping Pull Up
  2. Sandbag (40 lb) Clean and Press
  3. Inverted Row
  4. Overhead slam with Slam Ball (35 lb)
  5. Flag Merkin
  6. Overhead sandbag (25 lb) lunge / L/R twist
  7. Reverse crunch (2x) / Jump Squat (2x) – repeat
  8. Kettlebell (52 lb) swing (5x) / Goblet squat (5x) – repeat

Coupon mosey back to flag and TIME.


Murph  – Memorial Day Weekend at the Bridge

Prayers/praises for family and improved health

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