Don’t Drop the KB Homie

I had reached out to Silverback about a month ago looking for a Q.  The Good Fight presents a different challenge with Qing and is good to do.  The plan was formulated by two people, first Aquaman has been posting his workouts on Twitter and doing a circuit so the circuit idea was born.  The second was none other then one of my students, we were doing a activity in class and somehow it was mentioned about soap(had nothing to do with the activity of course), and this young man is rather worldly and started giggling when he said “Yea and don’t drop the soap!”  The idea of not putting down the KB was born also!  Eleven men showed and tried to throw me off my game with some mumblechatter, but guys I teach middle school so that was nothing, let’s put in some work and be some hard core mother truckers!

The thang:

Starting with sprints:

Round 1: 70%

Round 2/3: laying on your back and pop up, round 3 same but laying on your stomach.

Round 4: The Defensive Back sprint (Football reference)  Guy across backpedals three times then all out sprint to stay with your guy across from you.  It was fun until my partner Vanilla decided to use the 5 yard bump rule and not expecting it I took a tumble.

He just did not want me to beat him in the sprints so no hard feelings..luckily The Closed Hand saw me and didn’t step on me!  Definitely a good laugh for all.

10 exercises, 10 reps, 10 rounds, 10 seconds rest (Modifications made and benchmark was to hit round 6.)

After round 3, drop your KB (1 time only) and run to the tree  

You are touching your KB the entire time, only break you can get is if your partner to hold your KB.

KB Swings

V-UPS (With KB)

Sumo-Squat High Pull

Tricep Extension

American Hammers (with KB)

Plank Rows

Lunge (with KB)

Snatch

Squat Push- Press

Bus Drivers

Finish after round 6 was greatly needed so mosey to the tree.  We finished with 3 rounds of farmers carry with both KB’s to the tree while Partner B did SSH.  This freaking hurt and luckily I made it back without dropping it on round 3.  Thanks for the encouragement fellas.

Prayer Requests:

Die-Hard’s brother and his recovery from surgery.  Had a stroke during the surgery.

Pied Piper- Recovering from back surgery.  Miss ya brother

Grammar- Father-in- Law and some personal issues with that side of the family.

Announcements:

Farmville anniversary Saturday- No other workouts.  EC ruck 6:00.

QvQ starts January 28th.  Come see me vs. Vanilla.  It might be the last time you see Vanilla as he takes his ball and might go home for awhile after this beating.

QvQ get your recommendations in now, the last time around it was a lot of fun for all.

Moleskin:

During the COT I shared some things happening in my personal life with my father-in-law and some struggles that he is having.  I ask for prayers for the family and all involved that he is able to get the help that he needs.

I appreciate each and everyone of my F3 brothers and look forward to many more posts in 2019!