F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

KB Smorgasbord

1

Five brothers attacked the damp gloom to push each other to their limits. Here is what happened:

Waiter-carry KB to school entrance. Discard KBs.

Mosey around the bus loop to grassy area near the street for COP:

  • Fire Drills
  • Russian Soldiers x 10 IC
  • Dirty Dogs x 10 IC

Mosey back to school entrance to retrieve KBs and commence:

KB 50/10 Smorgasbord (or “Plethora of Pain”)

50 seconds of exercise followed by 10 seconds of rest. Exercises were:

  • Snatch (right then left)
  • Burpee
  • Clean & Press (right then left)
  • Jump Squat (Bobby Hurley style)
  • Windmill (right then left)
  • Ball Dipper
  • Merkin
  • High Pull (right then left)
  • Al Gore
  • Mountain Climber (slow)
  • One-Handed Swing (right then left)
  • Sit & Press

Scout Indigenous People Run around bus loop and back to school entrance

Perfect Pair

  • 20 swings followed by 10 Merkins,
  • 20 swings followed by 9 Merkins,…
  • down to 20 swings followed by 1 Merkin

Victory Lap around bus loop

Minutes of Gumby (various stretches for 10 minutes)

Numberama, Nameorama, BOM

Rounders took us out.

 

NMS

It was an honor and privilege to lead this morning. The goal was to challenge each of us, especially the PAX, who had no clue what would come next or when it would end. The PAX rose to the challenge, muscling through vertigo and flatulence. The “T” word was only uttered after the workout. A particular shout-out to Rounders who finished the Perfect Pair first – (200 swings and 55 Merkins). Outstanding effort by all. The goal is for us to be at least a little bit better than we were yesterday.

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