Slackblast:

Slackblast:
Bring da toyz!
DATE: 2023-02-15
AO: ao-ring-of-fire
Q: Straight Up Cousin Eddie
PAX: Shield Saw Dust Divac Splinter Headspin
FNGs: 0
COUNT: 7
WARMUP: We did a full body warm-up with a focus on the shoulders.
THE THANG:
Timer: 60 lb ball lift over shoulder - 22X; We each did 2 rounds. We rotate exercise stations after the timer/PAX is finished.
55 lb RAM Burpees
25 lb ball with Big Boy sit-ups
Incline pull-ups
HIgh Incline Merkins
High Decline Merkins
Dips
Merkin power push
Wide-arm merkins
Ab role out
Sandbag carry to Back pulls (need red band)
Run with 40 lb sandbag around cones
KB swings
One arm power squat presses
Band curls
Band shoulder presses
Shoulder raises with 10 lb KB-AMAP
KBs: Sumo squats

MARY: American Hammers
ANNOUNCEMENTS:
I gave my testimony mid-way through the workout.
COT: We went around focusing on praises. Main standout prayer request: pray for the families, survivors, and everyone involved in the Turkey/Syria earthquake.