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
As we completed, we planked until the 6 was in.  Then we took our kettlebells to the field.  There, we had a second whiteboard.  PAX needed to partner up.
  • 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
PAX head back to the flag.  Where we did another round of...
  • 50 Mercans
  • 30 Rows (15 each arm)
  • 20 V-Ups
  • 20 Window Washers
Then we cusacked around the parking lot with the KB.  Once back at the flag, we worked through the previous exercises for the final 2 minutes, before time!  

COT:

Prayers for Sweeper's cousin Sarah, Goose and his family (his dad is starting a new program), Thrasher and Zima's recovery.

Naked-Man Moleskin:

It's a privilege to lead this group.

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