Step Up

Date: 1/27/2020

AO: Heavy Metal Monday at HMP

QIC: Wapner

# of Pax: 11

Pax: Mr. T, Gravity, Beauty, Dogwood, Goat, Sandbar, Gump, Big Sky, SOL, Wapner, Special K

Warm-o-rama: Windmill x 10 IC, Bolt 45s IC, ATMs x 10 IC, Apollo Ohno x 10 IC, 5 burpees OYO

The Thang: We partnered up and each grouping had 1 Kettlebell. We moseyed to the parking lot near the playground for a Dora step up beatdown. Pax 1 performed 10 step ups on each leg with the kettlebell on the retaining wall while Pax 2 performed the prescribed exercise. Our 3 exercises were: 100 wide grip Merkins, 200 single leg squats, and 300 flutter kicks. Random Mary until the 6 finished.

We moseyed back over to the flag and circled up for an upper body beatdown. We rotated around the circle performing one of the exercises below for 10 reps before rotating to the next Kettlebell and repeating: Curls, Tricep extension, shoulder press.

Finished with some random Mary, pax delight.

COT: Gravity’s nephew (Handball) got an academic full ride to ECU. The Advisory Council meeting is tonight at Brewer’s Kettle at 1830. Prayers for David Bagnell and his family as he battles cancer and is no longer getting treatment. Lift up those families dealing with loss of loved ones. Strong work by everyone this morning.

SMACK TALK!

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