Gloom was in full effect

Gloom was in full effect

The second week of Olympus nearly tripled in numbers as 13 meat-heads came well prepared to grip heavy pieces of iron and swing them around for an hour.

The Thang…

Warm up – Single Arm Kettle Bell Press Walk

*all rep totals represent the true number of reps, even though cadence was called out in 1,2.3 = 1 format

 COP:

SSH x 50

Arm Circles Forwards x 30

Arm Circles Backwards x 30

Mountain Climbers x 25

Arm Raises w. Pauses x 60

Goblet Squats w. KB x 20

Good Mornings w. KB x 40

Good Mornings Stiff-Leg w. KB x 20

Pyramid Work:

Two-Hand Kettle Bell Swings x 15 / Burpees x 15 / V-Up x 1

Two-Hand Kettle Bell Swings x 14 / Burpees x 14 / V-Up x 2

Two-Hand Kettle Bell Swings x 13 / Selection Merkins x 13 / V-Up x 3

Two-Hand Kettle Bell Swings x 12 / Burpee Squat Thrust w. KB x 7 / V-Up x 4

Two-Hand Kettle Bell Swings x 11 / Selection Merkins x 11 / V-Up x 5

1 Lap around track

Two-Hand Kettle Bell Swings x 10 / Burpees x 10 / V-Up x 6

Two-Hand Kettle Bell Swings x 9  / Burpee Squat Thrust w. KB x 7 / V-Up x 7

Two-Hand Kettle Bell Swings x 8  / Burpee Squat Thrust w. KB x 7 / V-Up x 8

Two-Hand Kettle Bell Swings x 7 / Burpee Squat Thrust w. KB x  5 / V-Up x 9

1 Lap around track

Partner Up:

P1 Overhead Press w. KB; P2 Sprint to fence and back (fence and back approx. 75 yards)

P1 Upright Row w. KB; P2 Sprint to fence and back

P1 Bent Over Row w. 2 KB; P2 Sprint to fence and back

P1 Shrugs w. 2 KB; P2 Sprint to fence and back

Playground Work 3 Rounds:

Pull-ups x 10 / Bicep Curl w. KB x 20 / Tricep Extensions w. KB x 30

Rinse and Repeat x 3

Mosey to Wall w. KB

Single Leg Step Ups (Alternating Legs in Cadence) w. KB x 25

“On Your Belly; On Your Back”

Belly: Selection Merkins (with Q calling out “Up Down” in random increments…if someone messed up we started counting from 1 again) x 15

Back: LBC x 50

Belly: Selection Merkins (same as above) x 15

Back: Flutter x 40

Belly: Selection Merkins (same as above) x 10

TUG OF WAR: Best of 3 wins

Team 1 vs Team 2 (at this point I was too tired to remember who was on each team)

Rd1: Winner T1

Rd 2: Winner T1

T2: Assessed 1 lap penalty while T1 Planks

COT

The gloom was in full effect and Q wished I took time to take a few photos.  It was Bananas that called it to our attention during the partner work, the Pax disappeared into the fog only to emerge seconds later, giving it their all, steam coming off the smoked bodies and looking like they were running through clouds.  “Now that’s the true meaning of The Gloom”.

T-Claps all around!  you guys crushed it out there and didn’t miss a beat.  We did a lot of work out there today and how you all performed today prove that what we are doing at F3 is truly making a serious difference in physical fitness and well-being.  Any of you out there could have run today’s workout and it makes me proud to work along side of you….yes Even you TR (just hope the routine was challenging enough for you brother)

It is with great appreciation that Gullah and I thank each of you warriors for coming out to the new site today.  Keep coming out as we have a wide variety of new things planned for the months to come!

Respectfully,

The Hoff and Gullah