AO: The Iron Cage
Q: Lawn Boy ,
PAX: Flo, Training Wheels, Matlock, Lawn Boy, Disco, Scarecrow, Survivor
FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:

Three 8-minute EMOMs; do each of the listed exercises each minute for 8 minutes

Round #1
– 5 American kettlebell swings
– 5 Deadlift high pulls
– 5 Thrusters (ears up or bell upside down)

Mosey around parking lot

Round #2
– 4 Pass unders (forward lunge, bell in hand on side with leg moving forward) – two each side
– 4 Cleans (two each side)

Mosey around parking lot

Round #3
– Two bells in front rack;
– 5 Squats
– 5 Reverse lunges (each side)

Travel around the Iron Cage using “The Trot”. That is, step forward one step with each leg, then perform one deadlift high pull, then repeat steps forward, etc.

MARY: No time

ANNOUNCEMENTS:

Book discussion this Friday at Prost at 6pm
Winter Yeti challenge
February cold challenge
March merkin/Q challenge
New 14er dates (see “14er-adventures” channel on Slack)
Forest Forge and Fort Collins F3 ruck coming later this year

COT: Spent a minute in silent meditation