A Toby Keith ‘Murica Celebration
YHC picked up the Q and since it was the lead in to the 4th weekend, I put together a playlist for ‘Murica. Little did I know Toby Keith was such a polarizing figure. Maybe next time I’ll go with something a little more safe like Chris Brown and Elton John. We sweated, we swung heavy weights and started the July 4th weekend off with a bang.
FNGs: Nope
Warm Up: Quick warmup exercises
The Workout:
Broke up into 2 teams of 4. Each partner completes each station, then go to next exercise
P1: Ab exercise
P2: Farmers carry (2 KBs) – timer
P3: KB exercise 1
P4: KB exercise 2
| Rnd | KB 1 | KB 2 | Ab |
| 1 | KB Swing | Pistol Squat | LSF |
| 2 | Thrusters | Cookie pouch | Heel taps |
| 3 | Overhead press | Figure 8s | American Hammers |
| 4 | Lunge | Plank drag | LBCs |
| 5 | Renegade Rows | KB hinge | Windshield wipers |
| 6 | Single leg deadlift | Goblet Squat | Chill cut plank hold |
| 7 | Wonderbra | KB snatch | Freddy mercury |
| 8 | KB Windmill | Back lunge | Pickle pounders |
| 9 | Sumo squats | KB clean | Homer 2 marge |
| 10 | Midget Love Handle | Tricep ext | Dying cockroach |
Mary:
Light stretching.
Announcements:
See Slack.
T-Claps (Recognition):
Good work men.
Prayer:
Injured PAX, Traveling for the 4th.
YHC took us out.
