F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Down the Ladder

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Another magnificent Thursday welcomed 5 KB warriors.  Amidst the early morning gloom, here is how it went down:

  • COP
    • SSH
    • IW
    • Dead man hang
    • Arm circles – big/small, forward/backward
    • Helicopters
    • Merkins
  • KB Ladder
    • Ladder starting at 10 of the following exercises
      • Sumo squat with a high pull
      • Curls
      • Overhead shoulder press
      • Flutters kicks with a KB press
    • Chaser of 10 lawnmower pulls with each arm after each set
  • Run the bus loop
  • KB burn-out with sit ‘n presses and KB hammers, countdown from 7 to 1
  • Run the bus loop
  • Dealers choice
    • Peoples chair with curls and presses
    • Overhead pulls
    • One handed swings
  • COT with YHC taking us out

Great work from the PAX today.  Byproduct was back in the fold and Gypsy found a way to get there before COP was complete. 

God is good all of the time!

Attila

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