F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

KB – “You are so beautiful”

1

The three stooges came early to the circus ring and then came Kru

COP Warm up of 25 SSH, 15 DQ’s, 20 merkins, 25LBC’s, 15 helicopters

Round 1

Rinse and repeat the following for 15 minutes no breaks

Merkins (5) reps  right arm / left arm

Rows ( 5) reps  right arm / left arm

Dead Lifts  ( 5) reps right arm / left arm

Clean ( 5) reps  right arm / left arm

Squats  ( 5) reps right arm / left arm

Press ( 5) reps  right arm / left arm

Round 2

Snatch Right (40 seconds on – 20 second rest)

Snatch Left (40 seconds on – 20 second rest)

Gobblet squats (40 seconds on – 20 second rest)

High Pulls (40 seconds on – 20 second rest)

Cross body Cleans Right (40 seconds on – 20 second rest)

Cross body Cleans Left (40 seconds on – 20 second rest)

Alternating swings  (40 seconds on – 20 second rest)

Halo  Right (40 seconds on – 20 second rest)

Halo Left (40 seconds on – 20 second rest)

Kettlebell Swing to squat (40 seconds on – 20 second rest)

 

Round 3 – Swing – Burpee Ladder

1 Swing / 7 Burpees

Ascending/Descending Ladder

7 Swings / 1 Burpee

2 laps around the circus  loop

Merkin Side Shuffle Stripe – do a merkin side shuffle to the next stripe – rinse and repeat until out of stripes.

COT with Atilla taking us out.  He reminded us that we are only on this  Earth for a short time. Keep love ones, family, friends and F3 brothers in your prayers.

Remembering and praying for Grizzly and his family.

Praying for Earthworms upcoming surgery and quick recovery.

White Deer(57)  had to modify his KB routine due to the list of injuries on the circus mat.  Johnsonville, maybe that KB is just a little to heavy for you.  Kru, there is a good fix for those bad knees.  I was surprised that Atilla didn’t complain about to many  upper body exercises.

Remember Nobody,  runs like  White Deer!

 

 

Share.

About Author

1 Comment

Leave A Reply