Happy Thanksgiving

It was an Awesome group that completed an Awsome workout this morning.

4 Exercises

Pullups
Box Jumps
SDHP
Wall Ball

We did the workout in teams of 4

5 Teams

Each execise had a suit of cards shuffled. Each team member started at an exercise and flipped their first card then did their exercise the number of reps shown on the card, 10 for face cards and 15 for an ace. After 1 full rotation flip the next card and keep going until all cards are flipped. Each team had 2 Jokers in their deck which required a 3 lap run or a 500 meter row instead of the given exercise.

MC, Laura, Greg, Nick 36:00
Sarah, Diane, Kendra, Shad 40:00
Nora, Becky, Monica, Suzanne 42:45
Bill, Nick, Chris, Tony 43:00
Tina, Kelly, Harry, Frankie 44:00

I wish I had a better Camera for the workout. Everything I took came out Blury.

Too easy today

Today was a team workout. It had all the right components I just did not incorporate enough accountability.

Team member #1
Barbell overhead walk
Dumbbell Farmers carry
Double medicine ball carry

Team Member #2
Row

Team member #3
Pushups

Team member #4
Squats

I thought 3 rounds would be tough I was wrong everyone did 4

If we ever see this one again it will have numbers put on each of the exercises or Penalty burpees for the team with the lowest number of reps.

PARTNER WORKOUT WEDNESDAY

1500 m Row
100 Wall Ball
150 Push-ups
300 Sit-ups

Teams

1. Winners (team name) 26:13
2. Windy City Warriors 26:27
3. Lois and Bill are Awesome 27:43
4. The Legend and Baby Leg 31:30

Hip explosion

Chris and all his women showed up for class today.

22 KBS
8 Med BAll Squat Cleans

Times 5

Chris 6:21
Tina 11:40
Frankie 13:10
Nora 9:49
Michele 11:15
MC 10:50
Sara 9:26
Inger 10:50

The word in the room is we need more Heavy Kettle Bells this is very good news.

Next everyone went over to throw down with a 1 rep Push Press Max

MC 92
Inger 90
Tina 107
Nora 107
Frankie 87
Chris 200 after Cleaning it.

Again

1 Minute Box Jumps
1 Minute Wall Balls
1 Minute Burpees
2 minutes rest
repeat 3 times

6 minutes rest

and repeat all 3 rounds

In the second set some made the decision to sub pullups for Burpees

Can't wait to see everyone in the morning.

My hands

21-3 Pullups
3-21 Pushpress
21-3 KBS
3-21 K2E
run 3 laps after rounds 2,4, and 7

Tuesday Morning

AMRAP

lunge Length of gym
Run back
25 Situps
Lunge length of gym
Run back
25 Push press

MONDAY NOVEMBER 9TH

Nora has requested that our next "hallmark workout"
be Murph!!! To prepare, we did Cindy w/a run.

5 minutes

Cindy

5 minutes

Laps on Track

Murph date to come!

Box Jumps

5 pullups
10 box jumps
10 Push press
10 box jumps

7 rounds

Everyone worked extreemly hard today.

Monica was rocking the big box and some monster Push presses

Lois mastered the 18 box and will be rocking it from now on.

Chris even joined us. Talk about looking Strong.

It was a great group. If you missed it you missed out.

Package prices coming look for the announcment next week.