E-MOMmy
AO: The Bridge
When: 05/12/2023
QIC: Potter (Matt Rowand)
PAX (7): Birdie, Boomer, Gasleak, HIPAA, Popper (Dan Richard), Zima
Preamble:
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?!
Warm-O-Rama:
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.
- Burpee/Jumping Pull Up
- Sandbag (40 lb) Clean and Press
- Inverted Row
- Overhead slam with Slam Ball (35 lb)
- Flag Merkin
- Overhead sandbag (25 lb) lunge / L/R twist
- Reverse crunch (2x) / Jump Squat (2x) – repeat
- Kettlebell (52 lb) swing (5x) / Goblet squat (5x) – repeat
Coupon mosey back to flag and TIME.
COT:
Murph – Memorial Day Weekend at the Bridge
Prayers/praises for family and improved health