Fifty

Warm Up

Lunge Twist Flow Move (you had to be there)

The Thang

5 x 10 reps before moving on to the next exercise

Double KB Swing

Double KB Abyss Merkin

Double KB Alternating Renegade Row

Double KB Clean w/ Alternating See Saw Press

Ruck Plate Reverse Lunge Overhead Straight Arm Raises

Double KB Sumo Squat

Double KB RDL

Double KB Alternating Clean/Snatch (left arm cleans, right arm snatches, down, right arm cleans, left arm snatches)

50 reps x 8 exercises = 400 reps total

Prayer Requests: Cable’s wife’s sister’s husband’s dad in a coma and being pulled off life support, Hipster’s wife, Underdog’s 2.0’s concussion, Cousteau’s dad’s travels, Mr. Belding’s new chapter in his life moving to Greensboro with a new job opportunity, my wife’s working an open house to sell her custom hand lettered gifts at the Postal Annex.

Announcements: Be on the lookout for Wednesday night read through the bible study and Sunday morning Q Source starting in January. YHC has the Q with String Bean and Cousin IT on Tuesday at Run Strong for the Grand Tour, part 2. Ghosts of Site Qs past so come check it out. It will be a good one.

Moleskin: The standard has been set for a long time at #BoydLeeBeatdown. Heck the name speaks for itself. For those that show up, they come to work and know the workout is going to be difficult yet satisfying. With most F3 KB focused workouts, we use one KB, and some of the exercises don’t really gas the PAX due to the light weight. Today was not the case. I had in mind to use 2 KBs for the workout, but only had a couple moves in my head. The other exercises were chosen based on an assessment of the PAX that showed up. The rep count was high but it was broken up into manageable sets with adequate rest in between. This allowed for us to maintain good form and yet still get a high intensity cardio push. Strong work men!