32 men gathered for an intense muscle building Kettle Bell PainStations at Skunkworks this morning. As Stone Cold warmed up the group there was a lot of chatter (hazing) the new Q Hoff all in curiosity of what was to come…needless-to-say There was a lot of chatter during the routine as well. Afterwards, we all kind of felt like we’d been ‘over-served” and eating cheeseburgers off the floor!
SSH x 25
IW x 25
Squats x 15
Catch me if you can to lower lot
– P1 10 Merkins/alternate 10 Jump Squats; P2: KB Run – to back gate
– Recover with Merkins until everyone comes in (non-stop if possible)
Circle Up Cadence
– 25 Slow Squats w. KB (KB between legs – cadence down, explode up once KB hits ground)
– 15 Monkey Humpers
– 5 Burpee to squat press w. KB press; run up hill with KB; 5 Burpee to Squat press w. KB
– Run down hill with KB
Partner Up: Century work (team 100’s)
– P1 High Pulls w. both KB; P2 Bear Crawl up hill – switch until reaching 100 reps
– P1 Alternating Press w. both KB; P2 Sprint uphill – switch until reaching 100 reps
– P1 KB swings (right, left. Middle) ; P2 Crab-walk up hill – switch until reaching 100 reps
– P1 Bent-over Row w. both KB; P2 run backwards uphill – switch until reaching 100 reps
– P1 and P2 single arm bicep curls at same time (KB in right hands, P1 and P2 lock left hands for balance facing each other) – switch arms until 100 reps
– P1 Decline Merkins; P2 Plank (P1 feet on P2’s Back) 25 reps each – switch every 25 reps until 100 reached
Mosey to grass
– 100 LBC
– Lots of chatter at the beginning about Q going sleeveless. Looks like this session we had 2 bald and sleeveless Q’s. The award goes to the FNG, who actually tried to name himself…has that every happened before? Sorry Hee Haw…Turtle just didn’t fit and great effort today.
Thank you to all the men who showed up today and letting me lead. It is truly an honor to workout with such dedicated and determined individuals. Your spirit keeps us showing up for Pain in the Gloom day in and day out.
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts