Push Pull Power

Preamble:

I encouraged some Boneyarders to make it out this morning.  Loved seeing a few of those guys make it this morning.

Warm-O-Rama:

• Weedpickers
• Windmills
• Moroccan Night Club
• Arm Circles
• SS

The Thang:

Format

• All of our exercises followed a push, pull or power movement.
• Q laid out 4 cones with 3-5 exercises on each cone.
• Finishing all 4 cones was 1 round
• Goal was to finish 3 rounds

Exercises

CONE 1 – PUSH FOCUS

• 10 Coupon Overhead Press
• 10 Incline Merkins
• 10 Coupon Dips
• 10 Coupon Chest Press
• 10 Coupon LBCs

CONE 2 – PULL FOCUS

• 10 Coupon Upright Rows
• 10 Lawnmower Rows – L/R (one-handed bent-over row each arm).
• 10 Coupon Curls
• 10 Plank Pull Throughs
• 10 WWII Sit-Ups

CONE 3 – POWER FOCUS

• 10 Box Jumps
• 10 Jump Squats
• 10 Burpees
• 20 Line Jumps (forward/back = 1 rep)
• 10 Coupon Swings

CONE 4 – Push/Pull/Power Full Body

• 10 Salt Shakers (coupon curl over the shoulder + coupon squat.  From the F3 Cascade guys)
• 10 Dead Russians (Deadlift + Standing Russian Twist)
• 10 Manmakers (Groiner + Merkin + Thruster)

Result

• Great work!
• We got in 3 rounds
• We dropped the ruck in the 3rd round to help feel the difference the ruck makes

COT:

• Prayers for Dinghy and his work.  Prayers that he can find another primary client.

Naked-Man Moleskin:

Always a gift to lead these men.  Truly.  Looking forward to the next one!