Psycho Circus

Psycho Circus

Two weeks ago at Mint Hill Metal Tough Skins brought a version of today’s painfest, but of course I had to throw in a few coupons.  Here’s what went down:

COP

15-SSH
1 Burpee OYO
15-Imperial Walkers
2 Burpees OYO
10-Merkins
3 Burpees OYO
15-Squats
4 Burpees OYO
15-Windmills
5 Burpees OYO
10-Hillbillies

So you’re good and warmed up right? Good!

So the way this works is there are four kettlebells on each side, and one ruck.  Ruck? What is this SPEARHEAD?

It works like this, do exercise one, then run to station one and perform station exercise then run back.  Repeat exercise one, then exercise two.  Then run to station one again, then two, then back home.  Repeato until you’ve done four stations of bells.  Then one station of bear crawling with the ruck on.

Exercises (all x20)

Bicep Curls
Tricep Extensions
Teabag Squats
Double Arm Swings

Stations (all x 20)

LBC
Squats
Merkins
Dips

We made it about half way through a second round then it was time for some stretching and Mary and we were out of time!

Moleskin

Welcome Bernanke to the fold!  Great job out there on your first post!  Hope you’ll continue to come back.  Union County has boot camps on Tuesday, Wednesday, Friday and Saturday.  And a running workout on Thursdays.  Also there are F3 workouts all over the region.  Check out f3nation.com for a full list of workouts and locations.  Hairband or Glass Joe can answer questions or shout out below any questions.

Mud Run deadline is coming up.

Always great to be back down with the Union County brethren.  UC is really where the glue of F3 took hold for me and will always be special to me.

Continue to lift up the family of one of our UC brothers mentioned this morning.   I’d appreciate prayers for my back, which is still causing me pain.

Thanks for allowing me to lead.  Have a great weekend.