Humidity and rain have departed. Ideal conditions greeted 5 faithful warriors for a KB beat-down. Here is how it went down:
- COP
- 25 SSH
- 10 IW
- 10 DQ
- 15 arm circles, forwards/backwards
- 10 helicopters
- 20 HRM
- 20 2x flutter kicks
- 20 APD
- KB AMRAP where we have 30-35 seconds of KB exercises, followed by rest. First round had 20 seconds of rest, with subsequent rounds decreasing to 15, 10 and 5 seconds. Exercise rotation included:
- High pulls
- Halos
- Swings
- Curls
- Squats
- 2nd AMRAP with rests of 15, 10 and 5 seconds. Exercise rotation included:
- Sit ‘n presses
- Skull crushers
- Overhead pulls
- KB hammers
- Run the bus loop
- 15 Lawnmower pulls, each arm
- COT with YHC taking us out
Great work by the PAX today. Enjoying having Gypsy in RVA. Reported soreness from Gypsy post-workout due to the cannonball weights he used. White Deer and Byproduct chose not to comment after looking at their KBs. Plenty of mumble chatter from the PAX, but not on that one.
Reminder of the family BBQ at Hardywood’s farm this weekend. Check the pre-blasts for more detail.
God is good all of the time! Attila
