Wednesday, December 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Dora Wants to Explore

7

9 Northerners came out of their farsack on this warm first day of March to take part in a KB beatdown. This is how it when down:

COP:

  • SSH
  • Don Quixote’s
  • Merkins
  • Crab Cakes
  • Arm Circles

Dora 1-2-3

Partner up. First partner works on an exercises while the other run around the parking lot. As a team complete the following:

  • 100 Goblet Squats
  • 200 KB Swings
  • 300 KB LBC’s

KB Medley

OYO the following exercises were completed:

  • Upright Row
  • Clean
  • Deadlifts
  • Press
  • Clean + Press

Sets of x10, x20, x30

Ring of Fire

One PAX member completes Turkish Get up with the rest of the PAX does Boat/Canoe on Q’s command

Hallelujah back to the SF for COT, number-rama and name-a-rama, then YHC took us out. 

Moleskin

This was YHC’s first solo Q for a KB AO so he showed up earlier to go through all the exercises although the Weinke was still needed during KB Medley to double check.

Emoji came rolling in with one minute to spare all fired up. Wheelie asked if he had already had his coffee this morning. Sadly that is just Emoji on a normal day.

Chatter mainly about doing the exercises correctly. Great Job once again to Freezer Burn for pushing through.

SPIT ON THAT!!

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7 Comments

  1. Great lower back swings and serious upper strength beatdown Spit! WITH running.
    But the gobblet squats will live with me ALL WEEK LONG! Great Q. I’ll thank you later.

  2. Spit, thanks for your leadership.

    I am loving the KB workouts. From the bruises on my forearms, though, I’m thinking I still have to work on form. Or, more likely, I just need to toughen up.

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