Welcome Midget Flow
Yoga EC: Dawgpound, Emeril, Lucky
EC: Deadbolt, Mookie
FNGs: Sadly None
Warm Up:
Took the workout to some sunlight. I know now its artificial light. I just thought maybe the sun came out a bit early for Crazy Ivan.
Circled up for the following:
Side Straddle Hop
Fazio Arm Circles
Good Mornings
Daisy Pickers
Kettlebell Swing Progression:
Bell against stomach
Two handed swing
One Arm Swing
Traveling Swing
The Workout:
I brought back some of my favorite flows from the past. Plus I created my own flow and the pax changed the name of some of the Mary Flow and gave it a name.
Flow 1:
Row Right Arm
Kneeling Clean Right Arm
Press
Stand
Row Left Arm
Kneeling Clean Left Arm
Press
Stand
Flow 2:
Clean
Squat
Bicep Curl
Stand
Press
Tricep Curl
Flow 3: (Dawgpound Flow)
Pushup Right Hand on Bell
Across Row with Left Hand
Snatch Left Arm
Pushup Left Hand on Bell
Across Row with Right Hand
Snatch Right Arm
5 total Reps Flow 1
Side Straddle Hop
5 total Reps Flow 1
Mountain Climbers
5 total Reps Flow 1
LBCs
5 total Reps Flow 2
Side Straddle Hop
5 total Reps Flow 2
Mountain Climbers
5 total Reps Flow 2
LBCs
5 total Reps Flow 3
Side Straddle Hop
5 total Reps Flow 3
Mountain Climbers
5 total Reps Flow 3
LBCs
Mary:
Midget Flow:
Midget Love Handles
Midget Cookie Pouch (Sternum Pull)
Midget Standups (Mini Turkish Getups)
3 rounds of the Midget Flow
Announcements:
Picnic October 12th
T-Claps (Recognition):
UTI with breath taker
Prayer:
All Pax training for something
Unspoken Prayers