Gluten-Free KB

Four noble warriors begrudged the late winter temps and made their way to the Circus Maximus AO to throw around weights of various shapes and sizes.  Here is how it went down:

• COP
  • 10 herpees OYO
  • 30 SSH
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 10 2x merkins
  • 30 2x LBC
  • 20 Suzanne Somers, each leg
  • 20 flutter kicks
  • 10 pickle pounders
  • 10 scorpion kicks
• AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
  • Weighted squats
  • High pulls
  • Weighted lunges
  • Halos
  • KB swings

• Run the bus loop
• AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
  • Overhead pulls
  • Sit ‘n presses
  • Lawnmower pulls – each arm
• Run the bus loop
• COT with YHC taking us out

Good work by the PAX today.  Offshore continues to use a flat weight of some unknown size.  Honeydo left his KB at home, so a ruck sack had to suffice.  Johnsonville pounded away with the 35 pound KB.  Honeydo took advantage of a brief gluten-induced absence by Johnsonville, using the 35 pounder for a brief period.  No reports of a hazmat team needing to secure the bathrooms at the KBB law firm.

Looking forward to the Kubota clown truck returning next week.  God is good all of the time!

Attila