WARMUP:
-long mosey
-Holy Trinity of F3 warmups
-Tai fighters
-Michael Phelps
-horrible attempt at Mountain Man Poopers (coordination sucked in the cold this morning)
–
THE THANG:
3 ROUNDS:
-Run a figure 8 around the parking and church
-10 Kneeling KB curls
-10 Kneeling KB Triceps Extensions
-10 Kneeling KB Strict Overhead Press
-10 Kneeling Halo’s
–
-Repeat for 15, Repeat for 20
–
–
Part 2:
3 ROUNDS:
Farmer’s carry around the church
10 Kettlebell Swings
10 Kettlebell Goblet Squats
10 Kettlebell Reverse Lunges (total)
10 Kettlebell Single Arm Push Press (total)
–
-Repeat for 15, Repeat for 20
–
–
3 ROUNDS:
Burpee Broad Jump to sign and back
10 KB Floor Press
10 KB Bent Over Rows
10 KB Deadlifts
–
-Repeat for 15, Repeat for 20
–
–
MARY: almost missed it!
ANNOUNCEMENTS: rucking activities that thrill runners!
COT: started with horrible music but got better after YHC changed it. this crew does not like club music…..well, crappy club music.