The three stooges came early to the circus ring and then came Kru
COP Warm up of 25 SSH, 15 DQ’s, 20 merkins, 25LBC’s, 15 helicopters
Round 1
Rinse and repeat the following for 15 minutes no breaks
Merkins (5) reps right arm / left arm
Rows ( 5) reps right arm / left arm
Dead Lifts ( 5) reps right arm / left arm
Clean ( 5) reps right arm / left arm
Squats ( 5) reps right arm / left arm
Press ( 5) reps right arm / left arm
Round 2
Snatch Right (40 seconds on – 20 second rest)
Snatch Left (40 seconds on – 20 second rest)
Gobblet squats (40 seconds on – 20 second rest)
High Pulls (40 seconds on – 20 second rest)
Cross body Cleans Right (40 seconds on – 20 second rest)
Cross body Cleans Left (40 seconds on – 20 second rest)
Alternating swings (40 seconds on – 20 second rest)
Halo Right (40 seconds on – 20 second rest)
Halo Left (40 seconds on – 20 second rest)
Kettlebell Swing to squat (40 seconds on – 20 second rest)
Round 3 – Swing – Burpee Ladder
1 Swing / 7 Burpees
Ascending/Descending Ladder
7 Swings / 1 Burpee
2 laps around the circus loop
Merkin Side Shuffle Stripe – do a merkin side shuffle to the next stripe – rinse and repeat until out of stripes.
COT with Atilla taking us out. He reminded us that we are only on this Earth for a short time. Keep love ones, family, friends and F3 brothers in your prayers.
Remembering and praying for Grizzly and his family.
Praying for Earthworms upcoming surgery and quick recovery.
White Deer(57) had to modify his KB routine due to the list of injuries on the circus mat. Johnsonville, maybe that KB is just a little to heavy for you. Kru, there is a good fix for those bad knees. I was surprised that Atilla didn’t complain about to many upper body exercises.
Remember Nobody, runs like White Deer!
1 Comment
Nice Q WD. Good to get you in the saddle for ongoing Qs.