- When: 01/03/19
- QIC: Silverback
- Pax: Abu, Aquaman, Boston Lager, Cousin IT, Fruity Pebbles, Grammar, Rafiki, Scotty Moe, Silverback (RESPECT), Vanilla
EC Run: Rafiki, Abu and Silverback
Moleskin: What a lot of fun this was!! So much smack talking today at #TheGoodFight in the mumblechatter made this hard workout in the muck filled with laughter and amped up fellowship!
Warm Up:
- Run to light and back
The Thang:
Tabata #1:
- Kettle Bell Swings
- Bicep Curl
I reduced the number of sets per exercise in the standard tabata from 8 rounds to 5 rounds each.
Walk with Kettle bell over head to Ditch
Super Set #1:
• Goblet Squat in Cadence (15 Reps)
• Derkins (head in the ditch) Max Reps in 30 seconds
• REPEAT
Walk Kettle bell over head to shelter
Tabata #2:
- Pull ups (5 rounds)
- Clean and jerk each arm per round (6 Rounds)
Walk Kettle bell over head to ditch
Super Set #2
- Tricep Press in Cadence (15 reps)
- Incline Burpees in 30 seconds
- REPEAT
Tabata #3
- One arm snatch each arm per round (6 Rounds)
Run Kettle bell to ditch
Super Set #3:
- Thrusters in Cadence (15 reps)
- Max WW2’s head in the ditch in 30 seconds
COT:
Prayers: Vanilla’s wife’s uncle in hospital for a transplant, Vanilla’s wife and her pregnancy and a healthy baby, our injured pax: Hot Spot, Bad Boy, and Pied Piper (surgery on Jan 14)
Announcements: Pub Ruck tomorrow night at the Town Commons