- When: 10/26/2020
- QIC: Short Stop
- Pax: Burpee, Chestnut, Goggles (RESPECT), Gopher, Grease Monkey - Kinston, Manatee, Mayhem - Kinston, My Pleasure, Oxy, Phoenix, Scrappy, Short Stop
The last day of our expansion in Kinston was led by Abu. While YHC is no Abu, I wanted to make this was the hardest KB workout we have had so far in K-Town!
Warmup:
200 Meter KB mosey, switch arms halfway
KB Halo – 5 clockwise, 5 counter – IC
KB Figure 8s – 10 OYO
KB Low Switch Rotational Lunges – 10 OYO
Tha Thang:
20 min AMRAP, KB Complex
20 reps, 10 each hand of the following:
Deadlift, Clean, Press, Overhead Squat
After about 8 mins, Chestnut called out a few PAX saying if you are talking, you aren’t working hard enough. Accountability. Good beat down here, lot of men sucking for air. After the 20 mins, we farmer carried our KBs to the playground. Went straight into another workout
21-15-9
American KB Swings
Burpee over 24 inch bench
Most of us were on our last set of 9 when time was called. Farmer Carried KBs back to the flag for COT.
Prayed for Scrappy’s Aunt, Burpees co-worker needing a kidney transplant, PAX friend Jonathan on ventilator for COVID.
Praise for six good weeks of Flood Zone, no longer an expansion after today! FIA Launch this past Saturday. LC105 launch tomorrow, everyone wishing quick healing to Mayhem and those who reached out to Goggles yesterday.
Announcements
1/2 Ironclad marathon this Saturday
New AO (LC105) launch tomorrow