Stone Cold Kung Pow 5/28/21

Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.

The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows

Station 1: Weight plate chest presses (25 reps)

Station 2: Water bottle or Sandbag Farmers Carry

Station 3: Roll the 3 dice, perform those exercises

Station 4: Battle Rope Figure 8’s (25 reps)

Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner

Station 6: Fire Hose Run

Station 7: Catalina Winemakers around the clock with tires

Station 8: Traveling Merkins with an overhead press.

Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines