August 17th, 2020 By HoneyDo_MECA

8 Dawgs decided to skip the virtual learning this morning and come work out their frustrations, or just enjoy each other’s company. Whatever the reason, it’s the best workout of the week #nosoccerarmshere. I haven’t q’d in a long time and after Buck’s IR call yesterday, I knew it was time. It looked a little something like this:

Warmorama:
-Arm circles small/large front/back
-10 windmill
-10 IST

The Thang:
Set up at one end of the parking lot and grab some curb.

Exercise consisted of 10-20-30-20-10 reps with a carry from one station to the next. Stations were curb, middle of the lot, end of the lot and back.

1st set (overhead carry between stations) :
KB swings
Front squat
Outhouse curls
Front squat
KB swings

Jog down and back

2nd set (suitcase carry, switch hands on return):
Figure 8s
Sumo squat
Tricep extension
Sumo squat
Figure 8s

Jog down and back

3rd set (racked carry):
1 arm Clean and press
Romanian dead lift
Chest press
RDL
Other arm clean and press (no one arm wonders, equal training, unless you’re into that kind of thing)

Jog down and back

Repeato (got back through round 2)

Rack carry to the end of the lot to return cinder blocks.
30 chest presses (for Pharoah)

Overhead carry back to cars
15 LBCs with bells
Recover

Moleskin:
– That was fun fellas, honored to be able to lead you this morning, kept me out of the fartsack. Don’t like the circumstances and we’re praying for a speedy recovery for Buck

– Welcome back out Greenwave and Dial-up was great to see y’all pushing.

– Not a lot of chatter this morning, everyone was too busy getting work done.

– Prayers for yellowcake and his father, for students, teachers and parents, and Buck.

– Locust AO starts Saturday
– Harrisburg is still looking for a few more for Laps4Hope Sept 19th
– Laurel Park Triathlon

Kettlebells

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