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
2 Comments
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.
Nice!! Sorry I missed it.