Backblast for The Armory - 12-4-17
- When
- Monday, December 4, 2017
- AO
- The Armory
- PAX
- 9 Assassin, cnoll63, gridlock, Peabody, Smithers, su, Tesh, trucker
9 PAX joined YHC this AM at The Armory for some KB fun.
WARMUP:
- Mosey around the parking lot
- 20 Side Straddle Hops
- 5 burpees OYO
- 15 merkins
- 15 mountain climbers
- 15 low slow squats
Mosey to the bells
THE MAIN THANG
We'll do a series of exercises, and then mosey to the other side of the parking lot, do 5 burpees and mosey back.
- Goblet Squats
- Mosey + Burpees (5)
- Plank rows
- KB merkins right, left
- Mosey + Burpees (5)
- Curls right, curls left
- Deadlift
- Mosey + Burpees (5)
- Shoulder press right, Shoulder press left
- Lunge right, lunge left
- Mosey + Burpees (5)
- LBCs
- Flutter
- Protractor
- Mosey + Burpees (5)
- Goblet squats
- Good mornings
- Mosey + Burpees (5)
- Skull crushers
- Right arm press, left are press
- Mosey + Burpees (5)
- Flutter
- Protractor + Skull crushers
- Mosey + Burpees (5)
- LBCs
COT
Announcements
- thanks for Christmas Party donations
- upcoming Christmas Convergence
Prayer requests
- family/travel
- friends with custody concerns
Out