Disclaimer & Warm up: Good mornings, toy soldiers, arm circles, JJ, 

  • walk w/weights around the pickle stopping half way around to do 3 manmaker burpees (w/push up/renegade row & oh press – Q initially forgot the push up & thanks to Helium who so graciously reminded us by asking, “Aren’t we supposed to do a push up?”) Pax completed 3 manmaker burpees & continued on, w/3 more when we get back to our mats

The Thang:


4 exercises: 60 sec of each, 45 sec of each, 30 sec of each 

Round 1: 

Weighted Squats

Front raise

Weighted Hillbillies


Round 2:

Kettlebell swings 

Tricep kickback or extension

Weighted Imperial Walker hc 

Jump rope 

Round 3: 

Dead Lifts

Lateral raise

Weighted American Hammers

Jump Squats

Round 4 – 1 min of ea due to time 


R Weighted/Kneeling Windmill (weight in same hand as knee is up)

L Weighted/Kneeling Windmill (weight in same hand as knee is up

COT: “Most big, deeply satisfying accomplishments in life take at least five years to achieve. This can include building a business, cultivating a loving relationship, writing a book, getting in the best shape of your life, raising a family, and more.

Five years is a long time. It is much slower than most of us would like. If you accept the reality of slow progress, you have every reason to take action today. If you resist the reality of slow progress, five years from now you’ll simply be five years older and still looking for a shortcut.” ~James Clear 

Name O Rama