21-15-9s

Warm Up

1 lap

The Thang: 

21-15-9s For time

21 reps of each exercise, 15 reps of each exercise, 9 reps of each exercise as fast as you can while maintaining proper form

1)

Russian KB Swings (KB eye level)

Sumo Deadlift High Pulls

½ lap (active recovery)

2)

Two Handed KB Thrusters (Goblet squat press)

Right Arm KB Lawnmower Rows

Left Arm KB Lawnmower Rows

½ lapto the Picnic Shelter

3)

Mule Kicks (not the Wimpie kind, hands on ground, jump feet to handstand)

Bench Dips

½ lap back to the flag

4)

Merkins

Single Leg RDL Rows (on left leg, right arm row)

Single Leg RDL Rows (on right leg, left arm row)

½ lap

5)

American KB Swings (KB overhead)

Burpees

1 lap

Prayer Requests:  My dad’s sister’s husband’s passing and their trip up north, injured PAX

Announcements: CoopStrong race – March 16th @ 9 am, F3/FiA convergence beforehand 7-8

Moleskin: During our EC ruck, I was able to scope out the AO to see if areas I had planned on using were affected by the rain we got yesterday. The pull up area was a lake so decided it would be best to modify the weinke. My 21-15-9 plan stayed the same but some of the exercises changed. All in all, I think it was for the better. Some modifications allowed for a faster time while others intensified the circuit, like the Single Leg RDL Rows in place of Inverted Pull Ups. Those will be back for sure. I was super impressed by the PAX today. No grumbling or mumbling, we just worked, encouraged one another, and got through it. I reached out to Ice afterwards via text thanking him for the push and his response fired my ass up. He said, “To be a lion, one has to train with lions. Glad to have another fit dude like you helping me to stay hungry!” That’s what I’m talking about. We were all a bunch of lions today. This is one workout that Mr. Belding would’ve loved. I challenge you Mr. B to lead this one in Greensboro with your bad ass skull KBs. Aye!