Fatties Gone Wild

Fatties Gone Wild

This was a last minute Q for YHC, so did not have much time for originality but still found this one to be an ultimate beatdown a few weeks ago when Q’d  by Sharknado. Writing this on a time crunch so no time for witty comments…sorry.

The THANG:

Grab your KB and head to the artificial turf for a one-sided pyramid or tower – still don’t know what to call it but this is how it went:

10 reps of each exercise

Round 1

• Squat Jacks

Round 2

• Squat Jacks
• 180 Jump Squat

Round 3

• Squat Jacks
• 180 Jump Squat
• Mountain Climber

Round 4

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks

Round 5

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge

Round 6

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB

Round 7

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB
• KB Swing

Round 8

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB
• KB Swing
• Sit-Up and Sprint the field – down and back

Round 9

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB
• KB Swing
• Sit-Up and Sprint the field – down and back
• Jumping Lunges

Round 10

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB
• KB Swing
• Sit-Up and Sprint the field – down and back
• Jumping Lunges
• Plyo Push Ups – clap hands and feet leave the ground

Round 11

• Squat Jacks
• 180 Jump Squat
• Mountain Climber
• Plank Jacks
• KB Overhead Shoulder Press w/ Lunge
• Overhead Tricep Extension w/ KB
• KB Swing
• Sit-Up and Sprint the field – down and back
• Jumping Lunges
• Plyo Push Ups – clap hands and feet leave the ground
• Burpees

After that fun routine was over we mosey’d back over to the playground for some pull-ups

First, a little core pull-up – as many as you can do in a minute.

• Basically its one overhand pull-up and two leg crunches while hanging from the bar – never drop from the bar within the minute
• Then busted out some Merkins

Pull-O-Rama

• 1 Pull-Up the first minute then add a pull-up each minute – must complete in a minute as we added 1 pull-up each minute. For example: 1, the first minute, 2 the second minute and so on…we made it to 10, making it 55 total.

6 MInutes of Mary

• Frog crunch
• Bicycle
• V-ups
• Side Crunches – in cadence to 10 each side
• Russian Twist for a minute. Start with KB and drop KB when gets too heavy and finish the time with no KB.