5 strong gathered for a KB beatdown in the thick humidity. It went something like this.
COP: 20 SSH, 20 DQs, 20 Hand Release Merkins, 20 Box Cutters, KB Roundabouts OYO – 10 each side, KB Figure 8’s IC – 10 each side
Use the bus loop like a field. 3 stations on each side of loop. Farmer’s Carry in between stations.
Dealer’s choice exercises
1) KB Swing – YHC
2) Burpee – Jville
3) KB Lawnmower Pulls – 6 each side – Chum Bucket
4) KB Situp – Toga
5) KB Tricep Curl – Atilla
6) KB Goblet Squat – YHC
2 min Parade of Elephants: sitting backs to each other, 2 KB Presses, pass KB to right
10 KB Bridge Press OYO
Atilla took us out.
We’ve been doing Waiter’s Carries…not Farmer’s Carries…but no matter, they are difficult…and time consuming. It took almost the entire workout to complete a KB Beast. It was a workout built for Earthworm, but he was a no-show. JVille suggested that maybe he feared the Conveyor Belt. YHC isn’t sure which is more difficult: Conveyor Belt or KB Beast. Either way, well done PAX!
We worked together as a group for the most part, and there was ample mumblechatter en route. Topics included Orange Fitness Theory and CLT’s Nancy Drew’s focus on heart rate targeting. We concluded we prefer bootcamps over restrictor plates.
Thoughts and prayers for Toga’s father and family.
There’s interest in a re-print of F3 RVA’s Keep Calm & Mosey On shirts. We should be able to make preorders soon. Contact Döner Kebab if you’re interested.
4 weeks until BRR. We still need 1 driver and 1 runner.
Grid Iron will include 2.0’s this Saturday. Bring your kids out. My son, CDubs, loves it.
Enjoy the humidity.