Lonely Hearts Club 180914

DATE: September 14, 2018

AO: Lonely Hearts Club (Epiphany Lutheran – Austin Campus)

Q: BoneDaddy

PAX: Gold Star, Pepper, Brody

Warm Up:

10 yards – ish of each:

Knee Huggers

Quad Stretch

Hamstring Stretch

Leg Swing

Lung with Twist

Reverse Hurdle Step over

The Thang:

150 Cinder Block Swings For Time*

*every time you break (stop good continuous swing)

Run 200 meters

10 Hand Release ‘Merkins

10 Thrusters


Gold Star – 7:36

Bone Daddy – 9:13

Brody – 11:48

Pepper – 13:25

Death by Air Squat with the remaining time.

EMOM Air Squat x 2, Increase by 2 each minute.


ANNOUNCEMENT: Buy and bring a jump rope next Friday. Nothing fancy just some rope to jump. (Currently $3 a Wal-Mart). If you haven’t already bought yourself some blocks, you should probably do that too. These items are not that expensive on purpose. INVEST IN YOURSELF.




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