Killer B’s on a Swarm…
16 nasty beasts showed up for a Killer B’s led beatdown. The weather was gloomalicious with 50’s and a mist, so we made sure that nobody could enjoy it.
COP: (Baracus)
SSH x 25
IW x 25
Mountain Climbers x 25
Mosey to the track
Farmer Carry KB Chasers:
Partner up – KB size matters
Partner 1 does 10 merkins then sprints to catch partner 2. Continue until 100 merkins completed. (50 each)
100s: Stay with parnter, 1 partner performs exercise while other partner runs around track. Keep going until cumulative repetitions reaches 100.
– Bicep Curls
– Upright Rows
– Overhead Press
– Overhead tricep extensions
Mosey to playground (Bananas)
5 rounds as fast as you can of:
20 pullups
30 merkins
40 LBC’s
50 squats
Audible at round 3, Lawn mower rows for pullups
Audible at round 4 calf raises for squats
COT
20 two handed swings (in cadence)
20 (10 each arm) snatches with professional demonstration from Byron.
20 flutter press w/ bell (in cadence)
15 dolly press w/ bell (in cadence)
Recover
Moleskin:
Beautiful morning for our workout. Baracus dipped us right into the pain with farmers carries and merkins which generated about 3 laps of sprints, unless you were with the Q in the remedial class, (Crab Cake/Baracus) who managed 4 laps #slerkins. Our Queen City DJ’s showed that they are in their prime in the music industry as The Hoff and Wolfman spent about 10 minutes each fixing the tape that was eaten by the jambox or angling the broken antenna to make sure Michael Bolton was coming through clearly. I’ll be honest with you, I love his music, I do, I’m a Michael Bolton fan. For my money, it doesn’t get any better than when he sings “When a Man Loves a Woman.” #officespace. Bad music, red clay, and kettlebells, no better way to start a Saturday. Thank you men for letting us lead. Have a great weekend.
Announcements: Don’t forget to get your canned goods to Calvary for Thanksgiving, Crab Cake and Hops are on point for this if you have any questions. Also, Busch and Tiger Rag will be leading some pre-game KB work on Wednesdays and Fridays. Follow them on Twitter to find out where the fun will be.
Bananas author
Great Q today fellas! MBLC not to happy with these sat. morning beat downs since she can’t guilt me off the couch with her honeydolist. Tclaps for getting Byron to school the pax about kb snatches. Thats the most snatches I’ve ever done at an f3 kb workout. From the looks of alot guys that was their first time doing ’em. If you ant snatchin’ you ant working out with KB in my humble opinion. Pax needs a clinic in kb basics….. practice makes perfect. Still smoked!
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