November 10th, 2017 By Wormburner

Temperature was low 40s, I had about 4 layers of clothing, and the 2.0s were no where to be found.

Disclaimer

I look like a professional, but I am not. F3 and Wormburner are not responsible, workout at your own risk.

Warm Up:

• Standing Trunk Twist X 10
• Seal Jack X 10
• The Windmill X 10
• Side Straddle hop X 15
• Short Mosey around Christian Brothers parking Lot.

Thang:

Set 1 (We did 2 reps of the following)

• Kettlebell Plank Tap X 10, double on each side
• 1 arm Kettlebell Merkin X 10, double on each side
• goblet squat  X 10
• Overhead Press X 10
• Short Mosey around Christian Brothers parking Lot.

Set 2  (We did 2 reps of the following)

• Partner up, we do the following alternating the workouts. We did 2 sets.
• Figure 8, while partner
• Walking Lunges to stop sign
• Short Mosey around Christian Brothers parking Lot.

Set 3 (We did 2 reps of the following)

• On-your-back bench press X 10
• Triceps Extensions X 8
• On-your-back decline bench press X 10, no farting allowed
• Short Mosey around Christian Brothers parking Lot.

Set 4 (We did 2 reps of the following)

• Kettlebell clean & press X 5, double on each side
• Kettlebell Upright Row X 10
• The Lawnmower X 14, double on each side
• Short Mosey around Christian Brothers parking Lot.

Mary:

• Hands to Heels situps
• Straight leg situps
• Boat up and down situps
• Recover, Recover

COT:

prayers for everyone, peace in the world. Prayers for the marathon runners, even the 5K ruckus AKA Heatstroke.

Rolling Stone

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