Covers and Cusacks

Preamble:

Kept this one fairly simple and straightforward with strategic Cusacks with our KBs, and put together a fun playlist of cover tunes (some obscure, some less-so) to encourage singing..which again didn’t happen.

Warm-O-Rama:

The usual..

• Copperheads
• SSH
• Imperial Walker

or something like that..

The Thang:

We did the following, or similar.. thanks to brutal work week, memory is in scrambled-eggs mode as I write this

• Descending ladder of 4 moves, 16-12-8-4 each:
  • Goblet squats
  • Curls
  • Deadlifts
  • OH press
• Cusacked to the pullup station
  • Run to the situp station, 25 lunges, run back, 25 more (alpha count)
• Cusacked to the situp station for 2 rounds of 11s
  • Skulls at top of hill, merkins at bottom
  • Staying at top: halos, American hammers
• Return to the flag, re-enacted the descending ladder from the beginning

And then time was called.

COT:

Thoughts and prayers that I cannot remember 4 days later.

Naked-Man Moleskin:

Didn’t expect a work project to consume my entire brain this week, but at my first opportunity to breathe, the important details have escaped.  Knowing that a fast writeup is important and having time to do a fast writeup are not the same thing..