- When: 11/01/18
- QIC: Scotty Moe
- Pax: Cousin IT, Duff, Fruity Pebbles, Joker, Matlock, Scotty Moe, Spinal Tap (RESPECT), The Situation
YHC has been going to The Good Fight for a good little bit now. YHC has never been able to Q out there so was a little nervous about making sure the workout would be good and long enough. Did a little research and found some different KB movements and threw them all together. The workout went something like this.
The Thang
- Started out with mosey up the road to the neighborhood sign and back
- Circle up at the Flag and look at my giant weinki ( I had big poster on prop)
- Round 1: 10 mins of 5 reps with 6 different movements and switching arms after each round: Merkins, Bent Over Rows, Dead Lifts, Cleans, KB squat and KB press. Take off for lap around park.
- Round 2: 40 seconds on and 20 seconds off for 2 rounds with 5 different movements and switch arms after round: KB Snatch, Goblet Squat to reverse lunge, Cross Body Cleans, Alt Single Swings and KB swing to squat. Take off for lap around park.
- Round 3: 7’s with Burpees and KB Swings then take off for lap around park.
- Round 4: Overhead press hold for snake walk under picnic shelter.
- Mary: Spinal Tap- Flutter Kicks, Fruity Pebbles- American Hammers, Cousin It- WW1’s and Joker-LBCS.
COT/BOM
- Jokers nephew Levi
- It’s co-worker Pete
- Recovery for Hot Pursuit
- Unspoken prayers
- Turkey Trot and Kotter challenge
Moleskin
Enjoyed leading the PAX today. Was a great push by all and was glad to finally Q a KB workout. Until next time!
- Scotty Moe (has got to go)
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