- When: 09/24/2020
- QIC: Boston Lager
- Pax: Bartman, Boston Lager, Candy Cane, Cheetah (2.0), Cousin IT, Matlock, Rafiki, Scotty Moe, Sherlock, Slash, Sound Bite, Wimpie
- FNGs|Visiting Pax: FNG - Slash
YHC is a big fan of the KB Flow Complex (thanks to the BL Beatdown and Abu!). Thus, YHC wanted to bring a complex out to the Good Fight.
So here goes:
WarmUP:
Side Straddle Hopes
Squats
Merkins
Small arm circles
Large arm circles
The Thang:
Three rounds of the following KB complex adding one exercise after the first round (5 reps each side):
Row, Clean, Swing, Swing to Snatch, Clean, Squat Press. Reverse lunges were introduced after round one.
Double Set of the following exercises:
KB Offset Merkins (Both hands on Bell, Right hand on Bell, drive up with left hand, Left hand on Bell, drive up with the right hand). Three rounds of 3 reps
Rack deep squat (once in the low squat position drop the bell below the sac and pic up with the other hand). Three rounds of 6 reps
Tri Set OYO:
Russian Swing- 16, 14, 12
Row- 16, 14, 12
Merkins- 24, 22, burnout
Since the mumble chatter with Wimpie was strong around not doing any arms the next burn out exercise was for him:
KB Curl to Overhead press to tricep extension- as many reps until 6:15am.
Prayer Requests:
Injured Pax
Aquaman- dealing with a lot
Announcements:
October 23rd Blood Drive across from Elm Street Park
Welcome FNG Slash!! Hope to see you out in the gloom again soon! Thanks Candy Cane for giving me the opportunity to lead.