Q: Pyro
PAX: Faulkner F3, Peeping Tom, Bangkok
FNGs: None
COUNT: 4
Tidy group of 4 chilly Pax for some Hanukah-themed power lifting. No FNGs (haven’t had one of those in a while?) we got after it:
WARM O RAMA
Mosey to the carport
Imperial walkers
Good mornings
Frankensteins
Mosey under the club
SSH
Alabama ass kickers
Shoulders taps
Mosey back to the employee lot
THE THANG:
Stations with TABATA:
45 seconds of work, then 45 seconds of “rest” which included a mosey out the parking lot, 2 burpees, mosey back, catch your breath while moving to the next station
1. Curls
2. Farmer’s carry out and back (106 pounds of sand kettlebells!)
3. Triceps with the ruck
4. Overhead press w/ruck
5. Rucked up lunges
6. Cindy upright row
7. Sandbag squats
We did round 1, then did 56 Cuddies, then back for a rinse and repeat round 2.
After that, we did a little bit of ab work before a round 3 that was 35 seconds of work, 30 seconds of rest, then a mosey without Burpees.
MARY:
Some more ab action, including spelling Hanukah and Chanukkah, but also Christmas with our legs as a preview to next week!
Counted, named, and prayed. THANKS HIMs!