Block Party for Three

3 Davillians came out to enjoyed the cooler but still humid morning for some KB fun.

This is how it went down

COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Flutter Kicks, Arm Circles

THANG

Block + Bell Horseshoe – Using he length of the parking lot, start at one side with cinder blocks.

• 1 Burpee Block Jump Overs then running to the other side and complete 5 KB Swings.
• Run back for 2 Burpee BOJ’s then back to the KB for 5 Swings + 5 Goblet Squats.
• Rinse and Repeat up to 5 Bupree BOJ’s and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Sit up/Press.
• Reverso back down starting at 4 Bupree BOJ’s and removing Swings. Finish with 1 Burpee BOJ’s and 5 Sit-up/Press

Block + Bell Horseshoe (Round 2) – Same length but switching the cinder block exercise

• 2 Leg Lifts w/ Block Hold then running to the other side and complete 5 KB Swings.
• Run back for 4 Leg Lifts w/ Block Hold then back to the KB for 5 Swings + 5 Goblet Squats.
• Rinse and Repeat up to 10 Leg Lifts w/ Block Hold and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Demon Crushers
• Reverso back down starting at 8 Leg Lifts w/ Block Hold and removing Swings. Finish with 1 Burpee BOJ’s and 5 Demon Crushers

Back to the SF for Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Small but great PAX today. Wild Thing finally made it out for a Wednesday workout and crushed it. Trout pushed through the humidity and YHC did his best to keep up as well.

Today’s workout was inspired by hopefully the up coming Iron PAX challenge. Trout shared a story from last year’s Iron PAX where he EHed a buddy to attend F3 Atlanta and his first post was an Iron PAX challenge. Ouch!

Great mumble chatter about up coming school year and more stories from Trout’s cross country drive

SPIT ON THAT!!