Monday morning Bells
- When
- Monday, November 28, 2022
- AO
- The Armory
- Q
- Dojo
- PAX
- 10 Dojo, B.O.B., Battle Bot, Bitcoin, Crab Cakes, gekko, JWOW, Quack Attack, River Rat, Tesh
Slackblast:
Monday morning Bells
DATE: 2022-11-28
AO: ao-the-armory
Q: Dojo
PAX: gekko River Rat B.O.B. Battle Bot Bitcoin crab_cakes JWOW Quack Attack Tesh
FNGs: 0
COUNT: 10
WARMUP: Basic Warmup: disclaimer , short mosey, SSH, windmills, hillbilly walkers, MNCs, Mountain Climbers, Merkins
THE THANG: Walk to opposite parking lot. 20 each of Swings, Upward Rows, Curls, Tricep Extensions, and Bell Merkins, then a short loop. 3 rounds.
Transferred the KBs to the other side of the lot for another set of exercises. 20 each of Am Hammers, Flutters, Skull Crushers, Chest Press, and Goblet Squats.
Only 2 rounds completed due to time.
On your six bell pass back to starting point.
Walk back to COT.
2O each of Pass Through Lunges, Dead Lifts, Overhead Press, Figure 8s.
Ended at 0600.
MARY: Nah
ANNOUNCEMENTS: Christmas party, Thanksgiving Convergence 2023z
COT:Yes. Lots to be grateful for, lots to pray about.