Station work at the Beatdown

It has been a long time since I have Q’d at Boyd Lee on a Saturday.  I needed to step up to the plate as this is one of my favorite AO’s of F3.  Abu and I worked out a date and today was the day.  A good plan with some variety, and new gadgets was in store and we got started (a little past 7am in order to wait for the EC Ruckers.  Tonka had a few words about the site Q setting a better example on punctuality but I will not go there).

Warm Up:

Low hold deep squats IC X 10

Slow Merkins IC X10

KB Row X 10 OYO

KB Front Press X 10 OYO

Arm Circles Front and Back

The Thang:

Three exercises to torch the legs-Partner work (One PAX exercises while the other rests):

1.  Double KB front squat- 5 rounds 12, 10, 8, 8, 8
2. Singe KB Goblet Jump Squat-3 rounds 10 reps
3. Single KB Duck Walk- 3 rounds 6 paces out 6 paces back

Next was station work involving 4 stations.  PAX was instructed to pair up again, and same format as above with respect to exercising and resting. The PAX completed all rounds and sets before moving to the next station:

Station 1: KB  double burpee- 4 rounds of 10 reps

Station 2: KB double front press- 4 rounds of 10 reps

Station 3: TRX suspension training row- 4 rounds of 8-12 reps

Station 4: 12lb. medicine ball throws from cone to cone (down and back)

I think we got every exercise and rep in (we did go a little over since we started a little late- not too much mumble chatter from Tonka for going over).

Prayer Requests:

String Bean’s M- more of a praise that is appears she is going to be okay!!

Mr. Belding’s big move this upcoming week.

Announcements:

Thursday at the Rush will be a convergence for Mr. Belding as this will be his last Post before moving.

Mr. Belding will need help on Thursday loading some items up for the move.

Mole Skin:

As I mentioned earlier this is one of my favorite AO’s of F3.  I really enjoy the fellowship and beat down this site gives you.  Abu has done a very nice job as site Q to try and get more PAX out.  Abu and certainly other PAX members are here to help with technique and making all feel at ease with the movements of the KB.  If you haven’t come out to Boyd Lee on a Saturday or have been on the fence I encourage you to come out.  I promise you will not regret it.  Thanks Abu for allowing me to Q.