3 Strong posted at River Road Church in the very early gloom this morning for a tough Hot Potato beatdown.
Here is what transpired:
Kubota Q:
COP:
Mosey to the Triangle for:
Arm Circles x 15 Forward and x 15 Backward
DQ’s x 10
Imperial Walkers x 10
Russian Soldiers x 10
Merkins x 10
Scorpion Kicks x 10
Upside Down Scorpion Kicks x 10
Jazzercises x 10
Triple Check:
Partner 1 runs the triangle
Partner 2 does WWII’s
Partner 3 does Squats
x 3
Al Gore
EF Hutton Q:
Mosey back to parking lot and there are five grassy peninsulas in the parking lot.
Run to first x 10 Merkins, run back to start
Run to first x 10 Merkins, run to second x 10 Jump Squats, run back to first x 10 Merkins, run back to start
Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run back to second x 10 Jump Squats, run back to first 10 Merkins, run back to start
Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run back to third, second, first, start
Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run to fifth x 10 Burpees, back to fourth, third, second, first, start.
Al Gore
Honeydo Q:
Series of Boat/Canoe with Kettlebells
30 Kettlebell Swings, then run lap around parking lot
40 Kettlebell Curls, run lap
30 Kettlebell Overhead Presses
Reverse Crunches, Alabama Prom Dates, Hold 6 inches for 60 seconds
Time Up, Numberama, Namearama, Announcements and EF Hutton took us out.
There will be no Early 5am bootcamp at River Road Church next Wednesday (Christmas Day)
Enjoyed it this morning, fellas! Tough workout.
Enjoy the last days leading up to Christmas and enjoy your time off next week with family! SYITG!
Kubota
3 Comments
Way to work and have a great day!
Thanks Kubota. Boat and Canoe is horrible.
Getting easier to wake up for 5 Finger Death Punch each week…