- When: 03/05/2022
- QIC: Boston Lager
- Pax: Breezy (Gorham), Condor, Dog Pound, Doppler (Smith), Giuliani (RESPECT), Mr. Belding (DOUBLE RESPECT), Quick Shot, Scotty Moe, Slim Jim (DOUBLE RESPECT), Sound Bite
- FNGs|Visiting Pax: Latch
YHC got the call from Quick Shot on Friday to help with the Q this week. Obviously, I was going to help a brother out! I am glad he called as I have been wanting to reintroduce the Double KB.
Warm UP:
Deep Squat hold x 10 IC
Little Arm Circles
Big Arm Circles
Front Lunges each leg x 10 IC
Merkins X 10 IC
Two hand KB press X 10 IC
KB Swing X 10 IC
The Work Out:
Partner Up (three rounds X 8 reps) for the following exercises.
When one partner works the other rests.
Double KB Row
Double KB Clean
Double KB Front Squat
Double KB Press
KB Flow finisher:
Combine all of the above exercises into one flow- 2 rounds of 5 and 6 reps respectively.
Next- KB Swing and run with the same partner (one partner did Swings while the other ran to the building and back) for a total of 200 swings.
Last- Two rounds of KB Farmer’s carry relay (two lines formed with 6 PAX in each line for the race).
Prayer Requests:
Prayers for our kids dealing with many issues and situations
Prayers for our F3 Cary Brothers as one of their PAX committed suicide
Continued prayers for the tornado victims in Kentucky
Announcements:
Sign up for the Coop Strong Race being held on March 19th.
All AO’s will be cancelled that day in order to support this race.