January 15th, 2021 By Manwich

Six Pax met up in the cold gloom for the best workout of the week and our reward…….breakfast at sweet spot!  YHC read the disclaimer and we moseyed.

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Warm-O-Rama:  Moseyed around HT lot.  Circle up all IC, 10 SSH, 10 IST, 10 Tempo Squats, repeated 3 times.  To loosen up our hips a little more YHC called for a Squat sit and hold pushing out on the inside of your thighs.  This is where squatty potty comes in to play.  Firestone was over there looking like he was in the dump position and Master Po called him out on it, then the mumble chatter went straight to talking about the squatty potty and proper poop form……enough of that, recover.  Moseyed back to CBA parking lot.

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M1, ‘Conquer The Mountain’, 14 min time cap.

• Buy In:  Overhead KB carry around parking lot.
• 10 Burpees followed by 50 Mtn. Climbers
• 20 KB Clean + Reverse Lunge, 50 MC’s
• 30 KB Push Presses, 50 MC’s
• 40 KB Sumo Squat + high pull, 50 MC’s
• 50 KB Swings, 50 MC’s
• Cash Out:  4 tire flips

Everyone ‘Conquered The Mountain’ this morning in under 12 minutes.  Strong work!  250 total mountain climbers completed.  Cooled down with a walk down the road and slow mosey back. M2 (Mobility):   Mix of low body and spine yoga type stretches/positions. M3 (Merlot): None Moleskin / COT / Namearama:

• It’s an honor and privilege to lead the Pax.
• The Gremlin CSAUP is 1/30.  All details and COVID protocols in the pre-blast.
• Prayers for Kilowatt, Soprano, my friend Dan, Firestone’s friend Wanda.
• Prayers for understanding, peace, and healing for our nation, those affected by COVID-19, our leaders, and all other unspoken requests.

-Always show gratitude and give thanks!  SYITG

kettlebell, M3

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