
Buh-bye shoulders
AO: Badapple
When: 2025-02-03
QIC: Rusty
PAX (8): Buckshot, Chalupa, Chubbs, Goose, PushBack, Sprocket, Tank, The Real Woody
Preamble:
Bring a coupon. Kettlebell is preferred, cinder will do. I brought extra kettlebells.Warm-O-Rama:
Windmill x 10 Imperial Walker x 15 Toy Soldier x 15 Copperhead Squat x 10 Sungods (OYO) Michael Phelps (OYO)The Thang:
PAX started by Cusacking their kettlebell down the parking lot and down Zima's hills. Once at the bottom, we did 15 squats with the KB, then headed back up the hill and to the flag. Once at the flag, I turned around my first whiteboard, that read the following:- 50 Mercans
- 30 Rows (15 each arm)
- 20 V-Ups
- 20 Window Washers
- Round 1 - Partner A: Squat + Swing ---> Partner B: Walk to the light at the opposite end of the field while doing overhead press.
- Flap Jack
- Round 2 - Partner A: Clean + Press ---> Partner B: Walk to the light at the opposite end of the field while doing skull crushers.
- Flap Jack
- Round 3 - Partner A: Lunge + Press ---> Partner B: Walk to the light at the opposite end of the field while doing bicep curls.
- Flap Jack
- Round 4 - Partner A: Bow Ties ---> Partner B: Walk to the light at the opposite end of the field while doing cusacking.
- Flap Jack
- Round 5 - Partner A: Paloff Press + Overhead Press ---> Partner B: Walk to the light at the opposite end of the field while doing cusacking.
- Flap Jack
- 50 Mercans
- 30 Rows (15 each arm)
- 20 V-Ups
- 20 Window Washers