Circle up for a variety of KB Movements:

Our FNG Galoshes got his name because after Broga he went to his car and entered the circle wearing duck boots, thinking we were going to stay in the circle the whole time. YHC, knowing part of the workout involved running, recommended he change back into sneakers, which he eventually did.

Russian KB Swingx 10 IC

American KB Swingx 10 IC

One Arm KB Swingx 10 each side IC

Alternating One Arm KB Swingx 10 IC

One Arm KB High Pullx 10 each side IC

Sumo Squat High Pullx 10 IC

KB Cleanx 10 each side IC

KB Snatchx 10 each side IC

KB Lawnmower Row x 10 each side IC

KB Suitcase Rowx 10 each side IC

KB Row x 10 each side IC

One Arm KB Push Pressx 5 each side IC

One Arm KB See Saw Pressx 5 each side IC

KB Windmillx 5 each side IC

KB Curl Press Extension Plusx 10 IC

KB Rack Squatx 10 each side IC

KB Clean Squat Pressx 10 each side IC

At this point it was 7:35 so I figured we’d better get started. I’ll add some more movements next time.

Mosey to the pull up bars

5 Rounds for time followed by run until 0800.

5 Mule Kicks

10 Pull Ups

15 Merkins 

Prayer Requests: praise for Ms getting out to FiA for 1^stand 2^ndtime, praise for Vanilla’s 2.0 checkup went well, injured PAX, Cousin IT for stepping outside of his comfort zone to lead Broga

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Sasquatch: https://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/

Moleskin: My back has been killing me all week and so I really wanted to see how I felt in the morning before planning the beatdown. The back didn’t feel any better this morning so I was hoping Cousin IT would loosen it up with Broga. Unfortunately, we stayed in plank the majority of the time and did minimal yoga (haha love ya IT) so I had to rely on the Q juice to loosen it up. With the amount of newer faces, I thought it would be a good idea to go through a bunch of KB movements to work on proper form. This was more of a Q school on KBs, which I’m sure the PAX didn’t mind since they can be tricky. With 25 minutes remaining, it was time to get the heart rate up. As we were moseying to the pull up bars, I was trying to come up with a good circuit. When in doubt, do something challenging. Mule kicks, pull ups, and merkins. Upping the pull ups and merkins by 5 reps each and doing 5 rounds for time really got us nice and swole. This is one of the few times I came up with the workout in the moment but overall, I thought it was a success. Thanks for coming out guys. Good work!