HMM Swingers

We are stronger today than we were yesterday.
Thank you F3!

Date: 09.28.2020

AO: HMM (Long Leaf Park)
QIC: Big Sky

PAX: Goat, Sock Puppet, Vegas, Seahorse, Jiffy Pop, Capt. Stubing, Top Cheddar, Caliseaum, Black Magic

Warm o Rama:
Imperial Walkers x20 INC
Baby Arm Circles (forward) x10 INC
Baby Arm Circles (reverse) x10 INC
Arm Raises x10 INC
Gravel Pickers x10 INC

The Thang: EMOM
Grab the bell of your choice and mosey to the shelter to find my winky

Set 1:
1. Overhead Press
2. Goblet Squats
3. KB Swings
Rest & Repeat set 1

Set 2:
1. Cosex Lunges
2. Chest Press
3. KB Swings
Rest & Repeat set 2

Set 3:
1. Dips
2. Lunges
3. KB Swings
Rest & Repeat set 3

Set 4:
1. Squat Thrust
2. AH
3. KB Swings
Rest & Repeat set 4

Set 5: (coffee timer started and it smelled good)
1. Curls
2. Stiff Legged Deadlifts
3. KB Swings
Rest & Repeat set 5

Cool Down:
Broga (Coffee is almost done)
Mosey back to the AO and return our bells to Goat.

COT:
Prayer for our nation, first responders, military, teachers & administrators

F2:
Some of us stayed around and had a cup of coffee.

SMACK TALK!

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