Warm Up

Right Arm KB Thrusters x 10 IC

Right Leg 180 Jump Burpees x 10 OYO

Left Arm KB Thrusters x 10 IC

Left Leg 180 Jump Burpees x 10 OYO

Now that we’re all smoked, let’s get started

The Thang

Russian KB Swings x 20 IC

KB Clean x 10 IC each side

American KB Swings x 20 IC

KB Rack Squat x 10 IC each side

KB Press x 10 IC each side

Sumo Squat High Pull x 20 IC

KB Snatch x 10 IC each side

KB Clean Squat Press x 10 each side

KB Floor Press x 20 IC each side

Lawnmower Row x 20 IC each side

Curl Press Extension Plus x 10 IC

Forward & Backward Lunge KB Pass Through x 10 IC each side

One Legged RDL Knee Raise x 15 IC each side (5 right hand, 5 left hand, 5 both hands holding KB)

KB Chest Press ½ Get Up x 3 IC each side

KB Turkish Get Up x 1 IC each side

KB Turkish Get Up x 1 IC each side

KB Turkish Get Up x 3 OYO each side

KB Never Surrender Squats x 5 IC each side

Prayer Requests: Largemouth’s friend Ron Saunders, praise for Burt’s family conversation that went well, Pied Piper’s recovery

Announcements: www.f3enc.com/announcements

Moleskin: This morning was awesome! I want to thank Novocaine for saying yes to allowing #BoydLeeBeatdown to come introduce KBs to #TheWaterfront. KBs are one of my favorite pieces of exercise equipment due to their versatility. There is a learning curve however, so today was more of a Q School beatdown than anything else. Next time, I’m going to kick it up a notch! The PAX this morning, with a large number of RESPECT and DOUBLERESPECT did work! I was so impressed with their receptiveness to my crazy moves and I even taught them the #BoydLeeBeatdown exercise call back to the Q with an “Aye” that Cousin IT created. This “Aye” is much easier than repeating a 10-syllable exercise back. Washington, NC is an awesome place with sweet views. If you haven’t checked it out yet, take the short trip out there and see for yourself. Until next time fellas.

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