Author: Hot Corner (Page 2 of 2)

Round 3 of soft launch at Life Church gear workout

COP

SSH, LSSQ, Mountain Climbers, Imperial Walkers, Willi Mays De Hays, Ring of Fire to 100

The Thang

Rifle carry block and circle up by bball hoop. Q calls out exercise and timer runs to hill and chooses 50 or 75 lb bag to carry up the hill and back. Exercises include

Swings, Squats, Deadlift, Overhead press, Sumo Squat, Curls, Chest press, Nose breakers, WW3, Big Boy sit ups X 3 rounds.

Finished with Irkins on the block to Bring Sally Up Bring Sally Down and a minute of Mary

COP

Round 2 of soft launch at Life Church gear workout

COP

SSH, LSSQ, Mountain Climbers, Imperial Walkers, Willi Mays De Hays, Ring of Fire to 100

The Thang

50 yard lunge walk with block stopping at every parking space line for 5 Irkins.  R&R for another 50 yards.

Rifle carry block and circle up at bball hoop

Q calls out exercise and timer runs to the bottom of hill and farmer carries both 35 lb kettlebells to the top of hill and back.  Exercises included

Swings, Overhead press, Bent over rows, Upright rows, Single arm rows, Deadlift, Squats, Sumo Squats, Chest Press, WW3, Big Boy sit ups.

Finished up with the Cheddar Shredder and 1 min of Mary

COT

As a Q I keep BB simple.  I’m SUPER THANKFUL for all the PAX that showed up for this gear BD to kick off a new potential AO.

COP

SSH X 20

IW X 10

MC X 20

LSQ X 10

MC X 20

The Thang:

Partner up.

Catch me if you can.

Partner 1 – Rifle carry block.

Partner 2 -Drop for 5 Hand Release Merkins then all you got to your partner.  R&R until you get back to the flag.

Rifle carry block to bball hoop at the back of church.

Circle up for exercises. Q calls out exercise. Clockwise in rotation and the timer is the PAX that chooses 50  or 75 sandbag to carry up and down the hill

Exercises included:  Swings, Thrusters, Sumo Squat, LSQ, Curls, Chest Press, WW3, Overhead Press, Rows, Deadlifts

MARY to close out

COT