September 18th, 2017 By Sterling

7 men made it out to celebrate a new week. The humidity made them feel like they were working hard as the sweat started flowing. The Q taught the perfect C-note plank position, but failed to follow his own great advice. The Burpee ladder returned, giving everone the opportunity to complete 55 reps of everyone’s favorite exercise. The men also engaged in some low rep, higher intensity kettle bell training. Leaner, meaner, stronger…a guilt free start to the week. You’re welcome.

Mosey to Warmorama:
1 Burpee
Side straddle hop
Imperial Storm Trooper
Windmill
Cotton picker
2 Burpees
Mountain climber
Merkins
Super Man / Banana
Arm Circles
3 Burpees

-Mosey to Bells
4 Burpees / 8 Burpees
Beatdown (10 reps each):
Swings
Curls
Squat high pull
Summersault
Around the head
Extenion
Goblet Squat
Shrugs
Oblique
Lying lat pull
Shawshanks
Offset merkins
Lawn mower pulls
5 Burpees

-Mosey to bars
6 Burpees / 9 burpees
10 Knee ups
10 dips
7 Burpees / 10 burpees

*Repeat

-Mosey to Mary
Super Man / Banana
Crunchy frog
LBC
Squirm
Planks (1 min x 2)