BLB for the anti-expansioners

Seven PAX showed up to protest the expansion into Kinston, this is what we did to demonstrate:

Warm Up

Merkins x20, tempo squats x20, russian KB swings x20

The Thang

5 mini workouts that went like this…

Workout 1: 5 Rounds of the following,

• 5 crush grip presses
• 5 second crush grip hold
• 5 merkins on the kettlebell

Workout 2: ladder adding 1 rep to each movement all the way up to five, then working back down

• 1 merkin on the kettlebell
• 1 snatch
• 1 Russian kb swing
• 1 squat swing

Workout 3: 5 rounds each side of,

• 10 split squats
• 10 overhead reverse lunges
• 10 russian kb swings

Workout 4: 5 rounds of the following,

• 10 kb deadlifts
• 10 jump squats (no kb)
• sprint approximately 20 yards, mosey back to start

Workout 5: 8 minute E(1/2)MOM to finish

• 5 kettlebell snatches every 30 seconds
• switch sides after every five reps

COT

Pray for our leaders, Punch Out’s 2.0 Viktor, my 2.0 Levi, Cold Cut’s brother, Easy Rider, T-Bone, Mayhem, San Fran.