- When: 01/19/19
- QIC: Abu
- Pax: Abu, Baguette, Bambino, Boston Lager, Burt, Deuce (RESPECT - Washington), Dirtbag (DOUBLE RESPECT) (Washington), Flo, Forrest Gump, Fredstinko, Gaylord, Kickball, Largemouth (Washington), Matlock (RESPECT - Washington), Momma's Boy, Novocaine, Vanilla, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
Warm Up
Right Arm KB Thrusters x 10 IC
Right Leg 180 Jump Burpees x 10 OYO
Left Arm KB Thrusters x 10 IC
Left Leg 180 Jump Burpees x 10 OYO
Now that we’re all smoked, let’s get started
The Thang
Russian KB Swings x 20 IC
KB Clean x 10 IC each side
American KB Swings x 20 IC
KB Rack Squat x 10 IC each side
KB Press x 10 IC each side
Sumo Squat High Pull x 20 IC
KB Snatch x 10 IC each side
KB Clean Squat Press x 10 each side
KB Floor Press x 20 IC each side
Lawnmower Row x 20 IC each side
Curl Press Extension Plus x 10 IC
Forward & Backward Lunge KB Pass Through x 10 IC each side
One Legged RDL Knee Raise x 15 IC each side (5 right hand, 5 left hand, 5 both hands holding KB)
KB Chest Press ½ Get Up x 3 IC each side
KB Turkish Get Up x 1 IC each side
KB Turkish Get Up x 1 IC each side
KB Turkish Get Up x 3 OYO each side
KB Never Surrender Squats x 5 IC each side
Prayer Requests: Largemouth’s friend Ron Saunders, praise for Burt’s family conversation that went well, Pied Piper’s recovery
Announcements: www.f3enc.com/announcements
Moleskin: This morning was awesome! I want to thank Novocaine for saying yes to allowing #BoydLeeBeatdown to come introduce KBs to #TheWaterfront. KBs are one of my favorite pieces of exercise equipment due to their versatility. There is a learning curve however, so today was more of a Q School beatdown than anything else. Next time, I’m going to kick it up a notch! The PAX this morning, with a large number of RESPECT and DOUBLERESPECT did work! I was so impressed with their receptiveness to my crazy moves and I even taught them the #BoydLeeBeatdown exercise call back to the Q with an “Aye” that Cousin IT created. This “Aye” is much easier than repeating a 10-syllable exercise back. Washington, NC is an awesome place with sweet views. If you haven’t checked it out yet, take the short trip out there and see for yourself. Until next time fellas.
Never Surrender!