PAX (6)- Worm, Snow Day, Tureen, Backdraft, Geppetto (Q) and Meatball (Q)
Weather- A balmy 29* and a lovely rain, snow, sleet mix. In other words, a great day to lift heavy stuff outside.
After arriving at 4:45 to set things up I went to grab some coupons for the Big Mo beat down but sadly, EVERY SINGLE coupon was gone. Even the little baby ones were gone. So sad, but an audible was called and with some help from the PAX we managed to still get SWOLE.
COP
Geppetto led
-Short Mosey
-SSH
-Grass Grabbers
-Abe Vigodas
Sticking with the Co-Q theme, we partnered up and went to work
8 stations, 4 minutes at each station
Upper and Lower Body Exercise at each station
Station 1- partner 1 (21s curls weight Bar needed)
Partner 2 (21s calf raises-35 or 45 pound plate)
Station 2 Partner 1
Partner 2 Tire Flips-10
Tire squats with partner 10
Station 3
Partner 1 Offset Merkins-10 each side (with Kettle Bell)
Partner 2 Goblet squats 20 (kettle bell)
Station 4
Partner 1 Steering Wheels 20 (25 plate)
Partner 2 Step UPS with Ruck 20
Station 5
Partner 1 Battle Ropes Regular grip All ya got 1 minute
Partner 2 Rest or LBC
Switch partners
Second time through Bicep grip all ya got one minute
Partner 2 rest or LBC
Station 6
Partner 1 and 2 Tire pull together for 4 minute cycle
Station 7
Partner 1 Kettle Bell Swings 20 (Kettle Bell)
Partner 2 Goblet Lunges 20 (Kettle Bell)
Station 8
Partner 1 20 Dips (WEIGHTED 25 pound plate)
Partner 2 American Hammers 20 (25 dumbbell)
COT
Intentions and remembering our blessings
It was fun co-Qing and thanks for everyone’s help bringing all the Heavy Toys. It was great having 3 Mutt guys there, especially Tureen even though he thought he needed his passport to travel all the way to J-Town.
Meatball
F3 Louisville 