July 6th, 2020 By SandBag

This morning was rough.  Our newly diagnosed as diabetic dog had been up since 2am whining and I wanted to sleep.  Plus I ran 13.1 miles yesterday and my legs were achy.  It would have been a great morning to go back to bed.  But alas, I signed up to Q and just knew someone would be there waiting.  Sure enough, I pull in and there was Snape, about as dependable as they come.  Glad he was there to keep me accountable.  Definitely better for it.

Quick disclaimer given and we moseyed.

 

Warmarama:

SSH x 19

IST x 15

Hillbillies x 15

Merkins x 10

Halo w/ kb x 10

Figure 8s x 10

 

The Thang:

 

Escalator of 5 exercises.  Add one new exercise to each set.

KB thruster x 20

KB curls x 20

KB squats x 20

KB triceps extensions x 20

KB swings x 20

Then work the way back down the escalator by removing one exercise each set.

To catch our breath we ran to the opposite side of the parking lot and did 5 merkins between each set.  I believe that is 100 reps of each exercise and 45 merkins.

 

Then 3 rounds of 1 round AMRAP consisting of:

5 merkins

5 plank jacks

10 KB squats

 

Mary:

Heavy Freddies x 10

Heavy low flutters x 10

American Hammers x 10

Todd Beamers

 

COT/BOM

 

Moleskine:

YHC warned Snape about the lack of sleep and that I might not push very hard.  But the giant puddles of sweat proved otherwise.  Glad to have the push this morning.

Very thankful that we live in the greatest country in the world.  Recent events makes things seem not so rosey, but the 4th of July really rekindled my patriotic spirit.

There was a Dutch Boy run through.  Glad to see you back out there moving again brother!

Have a strong week!!

 

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