KB Triplet

Tue., Dec. 28, 2021 / 0530 / Copley HS



Crew Chief , Flanders , Garcia , JonBoy , Minnow , R2R , Sasoon , Software , Turbo

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Proper Army PT run with cadence
Full body stretch


10 KB clean and split jerk
10 four count KB hallo spin and hingeThen1, 2, 3, 4, 5 of:
Renegade row
Gorilla row
Sumo deadlift
With a 50y sprint in between each setThenROMWOD
Hurdler stretch
Up dog
Samson stretch
Down dog
Half pigeon
Trunk twist from half pigeon
Buddy stretch


Let it go! Why do I feel I have control of everything and I know better than God. I do me all day long and thank God for my day when all I am doing is not paying attention to my father. @FLO spit the perfect example over coffee: "You truly understand what we are doing to God when you are a father of your own." (I am sure @FLO said it better in person. Pray for: Shaun Kuhne as he tries to heal from Covid. He is still in a medically induced coma. He was without a fever for 12 hours on Sunday which is a win. For Mrs. Flanders as she is not doing well from the Covid booster shot. We were up all night. Coffee was great. I love you guys!!! Be good.... or be good at it.