Posted for the Madame while he awaits full rights…
7 men escaped the fartsack to swing a little iron in the cold, foggy gloom. Here’s what we did…..
SSH X 25
IW X 20
Merkin X 10, raise right leg merkin X 5, raise left leg Merkin X 5
Mosey over to mid field, close side
KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings
Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets
Plank when finished.
Drag KB to mid field in a moving plank, one hand at a time.
At Mid field:
Backward lunge (swing KB under front leg)- 20 total (10 each leg), Bear Crawl to far side line, 5 burpees, reverse bear crawl back
Plank Rows – 10 each arm, Sprint to far side of field, 5 burpees and sprint back
Figure 8 Twist (Twist opposite of leg) – Crabwalk to far side of the field, 5 burpees, reverse crab walk back
One arm KB Press on Back
Mosey over to the wall, running backwards up the hill carrying KB
People’s Chair with upright rows
Balls to the Wall with KB Lifts X 5 each arm (Crowd pleaser – No one thought this was possible)
6MOM – PAX Choice
Flutter Press X 20 – Lougie
Dollies press X 20 – Teddy
Dying Cockroach X 20 – Soft Pretzel
Russian Twist X 20 – Bratwurst
Quick feet – 30 seconds
It was a cool 46 degrees in the Gloom, which is perfect for swinging iron and doing burpees.
The goal this morning was to keep moving. We started with a KB ladder that I borrowed from one of Mighty Mite’s (I think) workouts this past winter. The ladder took a little longer than expected and was painful.
When we got to the wall work, I wanted to try something a little different. When I told the PAX “I’m not sure this is going to work…. But we’re going to try Balls to the Wall with a KB lift” there were a lot of moans and groans from the Men. The move is basically a one handed hand stand against the wall while pulling the KB up with your other hand. We all gave it a try and I think everyone was able to complete the move.
Great work today guys.
Still accepting registrations for F3 Golf.
F3 Olymipics and Pool Party are on June 14th
F3 Dads starting up on Saturdays this June at Francis Beaty Park.