WARMARAMA:
Last Man Standing Jump Rope
WMH, Carolina Dry Docks, Michael Phelps, Arm Circles, etc – you get the picture.
Mosey

THANG 1:
PAX circled up in Circle City for Lt. Dan’s
1 Squat: 2 Forward Lunges, next
2 Squats: 4 Forward Lunges …. To
10 Squats: 20 Lunges
Thang 1 was completed with a set of dips (SC x 25)
Mosey

THANG 2:
Circle up for an escalator
10 Merkins
10 Merkins, 20 Mountain Climbers (IC)
10 Merkins, 20 Mountain Climbers, 30 Monkey Humpers (SC)
10 Merkins, 20 Mountain Climbers, 30 Monkey Humpers, 40 Overhead Press (IC)
Thang 2 was completed with 50 Johnny Dramas
Mosey

THANG 3:

YHC had staged 2 kettlebells before hand, so we journeyed to our final piece of work for a set of stations. The stations were:
35Lbs Kettlebell Sumo Squats
25Lbs Kettlebell Swings (this was the timer for the stations – 20 swings)
Landscape Block for Curls
Dip Station
Overhead Press with Traffic Cone
Plank Position
Exercises began with the Kettleswing Man and then PAX rotated accordingly.
Mosey back to AO

MARY:
PAX circled up –
Weighted American Hammers with 25Lb kettlebell- (6 x IC) then bell passed to next PAX. Other PAX completed Mary Exercises called by PAX completing American Hammers. (LBCs, WW2, Freddy Mercury, 6”)
Jump Rope to finalize our workout.

COT:
Gratitude for the PAX that came out this morning. Glad to have Spartan back in the Gloom!
Days and weeks move by quickly – surprisingly its already Wednesday but plenty of time to make a difference at home, school, business or community. Do something proactively!
Until next time in the gloom! AYE!