August 19th, 2019 By ponyboy

Thirteen men showed up on a Muggy Monday morning to start the week off right and get a little stronger.   After a thorough disclaimer the PAX were off for a mosey down and around the traffic circle that included high knees and butt kickers:

WARMARAMA

• SSH IC X 20
• IST IC X 15
• CP IC X 12
• MC IC X 12

THE THANG

The PAX moved to their kettle bells and were informed that they would be engaging in a metabolic work called The Pyramid:

5 Exercises done in succession with 30-seconds rest in between sets.  Sets of 1, 2, 3, 4, 5, 6, 7, 8. 9. 10, 9, 8. 7, 6, 5, 4, 3, 2, 1.

The Exercises:

1. Kettle Bell Swing
2. Goblet Squat
3. Overhead Press
4. Lawn Mowers (Each arm)
5. Merkins

At the top of the pyramid Squat Thrusts were done AMRAP for :30 seconds
At the bottom of the pyramid Mountain Climbers were done AMRAP for :30 seconds

Circle up for Stretching

Reach for sky
Downward Dog, Achilles Stretch
Hamstring Stretch

COT, BOM, and Prayer

MOLESKIN

• Great work this morning men.  It was extremely muggy but you all looked strong.  It was a pleasure to lead you.  Hopefully some of you that travel regularly can this workout on the road with you.

Have a great week!

 

 

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