21’s and KB Guns

DATE: 2021-10-12
AO: Atlantis
Q: Deflator
PAX: Infinity, Rogue, True North, Hammerhead
FNGs: Chairman (DR PAX), Captain D (DR PAX)
COUNT: 7
WARMUP:
Four Corners, sprinting to each with LBACs, World’s Best Stretch, and other exercises
Four Corners, Bear Crawl to each with Merkins, Mountain Climbers, Copperhead Squat, T-Jacks THE THANG:
Indian Run to Nationals Stadium stairs. Last in line executed 3 Merkins and sprinted to the head of the line to take over carrying a 25# KB.
21’s and Guns: Took turns each round curling KB for 1100 reps cumulatively while the PAX did Merkins at the bottom and LBCs at the top of the stairs, the total always adding to 21 (start with 1 Merkin and 20 LBCs). Mosey back to the start, trading off who carries the KB.
ANNOUNCEMENTS: We’re planning another OTB workout this Friday by Riot. Same place and time.
COT: Deflator came out and Q’d this morning even though he had a lot of work to get done and slot in his mind. Working out with a three helps with both of those. It’s important to stay fit keep a clear mind.

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