16 Faithful, 10 Pain Stations, 1 VSF…beautiful Saturday at Olympus
Warm-up – Listen to Byron run his yapper about the ensuing beatdown
Group KB Flow – become one with your KB through swings, high pulls, clean, press, snatch, squat, row, lunge, bottoms -up cleans, windmill press, etc.
Divide up into teams of 3. One team per station (10 total). Team member #1 started on “the implement”. Team members #2 and #3 were at the opposite ends of the course. Team member #1 moved the implement to the awaiting team member #2, and #2 takes it back to #3. While one team member is with the implement, the others are KB Flowing. Stay at each stations for 2.5 minutes then rotate with your bells (thanks to Gullah for manning the watch today).
Here are the 10 stations:
1 – Tire sledgehammer pounds – 5 each side (thanks to Gabriel in providing the sledgehammer)
2 – Battling rope – 20 each side
3 – Sled rows – 10-12 pulls
4 – Prowler sprints
5 – Med Ball (20lb.) Frog Hops
6 – Firehose sprints
7 – Heavy KB Farmer’s Walks (70lbs. each hand)
8 – Med Ball (25lbs.) Squat and Launch (6-8 reps)
9 – Reaction ball drop and catch – 1 or 3 burpees depending on if you catch it.
10 – Barbell curl & press
Round was for 2.5 minutes at each station. Round 2 was a speed round – once each member got through the implement once, move on.
COT – Popcorn Prayers then 2 choruses of “Awesome God”
* Another Brew Ruck is coming May 17. A new PR of intoxication is expected, but it is all for a good cause…rucks will be filled with can donations to Second Harvest. Look for details from those wacky Spearhead guys.
*Possible coffeeteria option for all South Charlotte locations on the first Saturday in May. Matthews UMC has a big pancake breakfast for Charlotte Rescue Mission and other mission projects.