- When: 11/30/2020
- QIC: Mayhem
- Pax: Farva - Kinston, Flux, Grease Monkey - Kinston, Mayhem - Kinston, My Pleasure, Never Happened (RESPECT), Oxy, Phoenix, Short Stop, Sparky - Kinston, Speed Square
Warm Up – 10 min
One round of the Kracken to demonstrate each KB exercise.
The Thang – 30 min – Reps 20,19,18
- Station – Crush Curls
- Station – KB Sings (russian)
- Station – Deads to High Pulls
- Station – KB Merkins
- Station – Clean And Press
- Station – Halo to Goblet Squat
- Station – KB Mountain Climbers
- Station – Sit and Press
Cooldown – 5 min
- Abe Vigoda x 8 IC
- Arm Circles Front x 8 IC
- Arm Circles Reverse x 8 IC
- Monkey Humpers x 13 IC
COT
Prayers for two PAX who’s parents tested pos for Covid. Speed Square’s sore legs……. Sparky’s new position with City of Kinston Fire Dept.
Announcements – Toys for Tots packing. Get up with Shortstop if interested in participating next Saturday.
Moleskin
Great job to everyone! Next time we’ll bring the stations a little closer, which will mean less rest between stations and even worse beatdown!
TClap |
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