F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Bark at the moon

2

YHC was pleased to lead 5 stark raving mad men under the light of the full moon (or at least mostly) this morning.
Here is what went down…

COP —
Arm circles
WW2 situps
Heels to Heaven
Renegade Rows (each side)
Inverted Tricep Presses (ouch)

The Thang
KB Swing and run — #1 runs the loop, the rest of the group does KB Swings — then #2 goes, then #3, etc.  YHC was #5 and was ready to run when Mudface came back.

Odd and Even Ladder–
Start at wall — do 1 Donkey Kick, run short distance to sidewalk, do 2 merkins, then 3 DK’s, 4 merkins, continue with odd donkeys and even merkins up to around 12, then we started back down the ladder until YHC called time.

Tabata Sequence
Bob and Weave with KB — 8x

KB Thrusters — 8x

KB Sit up presses — 8x

KB High Pulls — 6x

Head back to the Flag for a little Mary boat canoe style.
1 minute Around the World with KB’s and that is all.

What a great morning for a KB workout!  The PAX worked their butts off today between the odd and even ladder and all the Tabata madness.  Way to go gentlemen!

Announcements —
Keep Labrat in your prayers as he is grieving the loss of his grandmother.
First Thursday this Thursday at Ashcreek!
Convergence on September 30th at Gridiron

Opus

 

 

 

 

 

 

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2 Comments

  1. Opus, this was a challenging, humbling, much-needed KB workout. I’ve got to work on those inverted tricep presses. Thanks for taking the Q, especially on the first week of school.

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