January 8th, 2020 By Hipbone

Clear, cold and 15 brothers ready to start the day right!

Mosey to old Deck

• SSH x 15 IC
• Right over Left/Left over Right
• Mt. Climbers x 15 IC
• Downdog Twist Stretch

Grab a 16 lb weight bar from Truck and Circle Up

The Thang

Floor Level – 15 SSH (single count) with Bar

Mosey to Level 1 (Bar overhead running up the Ramp)

Level 1 – 15 Weight Squats/15 Weighted V-ups

Mosey to Level 2 (Bar overhead up Ramp)

Level 2 – 15 Curl to Overhead Thrusters/15 Bent Row

Mosey to Top (Bar overhead up Ramp)

Top – 15 Merkins sans the bar

CAREFULLY down stairs to Floor Level – Rinse and Repeat subtracting 1 rep each time

Mosey to Mary

Mary

• LBCs x 15 IC
• KGBs x 15 IC
• Bridge
• Lower Flutter x 15 IC….hold 6″
• Hip’s Yoga Shit to Finish Up

Moleskin

Great morning as we warmed up quickly.  35 minutes or so of lugging those damn bars around does the trick…..especially the overhead run up the ramps. Have to give credit where credit is due.  Backdraft created this Q a while back with the bars at Kannon.  Q was glad to be back and knee did pretty good considering weighted running – just under 2 miles.  Not much chatter but folks were gettin’ busy.  Please keep my daughter in your prayers as she is headed for back surgery Jan 21.  Thank to Might Mouse for reminding us how God works and how good he is even in the tough times!

Reminder – F2 January 16 at the Farm for Bourbon and Bonfire.  Invite is on Slack so hit me if you are not a Slack(er).

Do great things.

Aye, Hipbone

 

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