Rolled up to Jose10k, Band Camp and Russo waiting to get in the pre miler. Pre-thangers quickly doubled and we moseyed our usual destination to get things going. Arrived back at the AO to a swarm of men awaiting the beatdown, each Wednesday of the last few months has proved to be well attended with numbers usually surpassing 15 plus and today proved no different. YHC has great anticipation of what next week will provide as the young “Pope” has committed to his VQ.. Look forward to attending that one and encourage all to post in support of this great young leader.. Well knowing all the awesome coupon options around Covington, Q decided to pair a few for this morning’s beatdown. So let’s Flip and Roll gentlemen..
warmup
10IC Toe touches, Torso twist, Arm Circles and Cherry Pickers
20IC SSH, Mummy Kicks, Imperial walkers
thang
Pax selected 9 cylinder blocks from behind the trailhead office and proceeded around the block to our parking lot with our 2 Flipping tires. Pax broke into two groups. YHC called named exercise for one group which would be completed while the other group would work with the tires.
First set:
Group 1 did block extender squats while group 2 flipped the tires about 30yards down and back alternating back and forth with both tires. Flapjack
Second set:
Group 1 did curls while group 2 rolled the tires down alternating with 2 men at the other end working in some core. Flapjack
Third set:
Group 1 Tri-extensions while group 2 did 2 min intervals of tire flips back and forth across from each other.
Fourth set:
Group 1 Chest press while group 2 rolled and bounced the tires off a local establishment wall, which hopefully was not occupied because if so the other side of that wall may have sounded like it was coming down with the impact. YHC quickly saw the destructive side of Jose 10k on this one as he thrust the tire over the railroad footing returning as if he was trying to destroy and rollover Zoolander like a locomotive.. 😬😬
Fifth and final set:
Group 1 Kettle block swings with multiple versions thanks to Bean for the alternating arms on this one. Group 2 individually flipped the tires 30 yards each way back and forth as their teams did Mountain climbers and leg raises respectively on each end..
Ending with 3 mins we recovered as we walked back to the AO and returned our coupons..
Count, name and COT
Reminded the PAX of some F2 tomorrow by the Barley oak and the new AO kickoff on Friday at the top of the parking garage.
Much thanks to Bart for praying us out into the Gloom.. Always enjoy the glooms with you men!!
Great job men hope you got your 💰💰 worth 🤑🤑..
Till the next Gloom 👍🏼👊🏼✌🏼!!
