1/9 BB – the County #Heavy Black Ops

Alexa, Recap the workout from this morning”

Ok! Here’s what went down:

PAX: Launchpad (R), Bulletin (R), Wildflower, Jolly Rancher, Big Bird, Momma’s Boy, Fungi, Valdez, Alexa (QIC)

Conditions: Low 30’s. Dry. Dark. Windy.

Welcome. Introduction. Disclaimer

Simple Start – 50x SSH’s

WEINKE EXPLAINED– (stole this one from Flounder-you know Imitation is the sincerest form of flattery) We’ll work in a circuit, doing 3 min super-sets at 8 stations. Most stations have 2x workouts. Do each to failure then start over.

Station 1 – Curls/Upright Row

Station 2 – Squats with Ruck / Calf Raises with Ruck

Station 3 – Standing Row / Tricep Extension

Station 4 – Fly / Reverse Fly

Station 5 – Overhead Press / Reverse Curls

Station 6 – Weighted Jump Rope

Station 7  – Halos

Station 8 – Lateral Raises / Forearm Curls

NOW THE HARD PART – The Tire

We, the County, recently acquired a set of very large tires. We haven’t used them yet and I didn’t want to go crazy so we just used one. We broke into 3 teams of 3. Team 1 flipped the tire, Team 2 planked, Team 3 rested (really gave encouragement). Rotate so every team flipped at least 3 rounds.

Back to the Flag. Circle Up. Name-O-Rama. Announcements (Friday Ruck, 4 Churches, Party at Saints).

Get Close. COT. Intentions. Gratitude. Our Father. Done.

“Alexa, STOP!”

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