7 Men experienced a classic rewind as music was dialed up by our very own Whitesnake…and iHeart Radio selected the great “Here I go again” hit to kick off the grueling work at Olympus.
SSH with KB in Left Hand x 20 in cadence
SSH with KB in Right Hand x 20 in cadence
SSH x 20 (no BK)
– P1 Sprints 75 yards to Kettle Bell Circle while P2 works station:
– QIC calls out what KB exercise for Pax to do each round
– When P1 gets back, P2 trades off implement and sprints to KB Circle and does work
– Each round Plank until all Pax return and await QIC to call out next KB Exercise for that round
Gear Stations Include:
Fire Hose Run x 100 yards
Weighted Sled Pull x 65 yards
Barbell Squats – Deep
Side-to-Side Sandbag Squat w. Press (starting point on ground at left, explode up with full press and end on the ground on the right side, flapjack and rinse and repeat)
Medicine Ball Squat Thrusts
Rope Pull Ups
Dumbbell Bicep Curls
Kettle Bell Exercises:
KB Swing x 20
KB Rack x 10 each side
KB Snatch x 10 each side
KB Upright Row x 20
KB Overhead Press x 20
Rounds x 2.5 – 45 minutes – LOTS of sprints, KB work and Gear
Starfish KB Russian Twists (Pax sit back-to-back in a circle of 7 and pass bells) Left x 20, Right x 20
Mountain Climbers over KB (SLOW) x 15 in cadence
Flutter Kicks with KB Press x 20 in cadence
This workout was no joke and the team was incredibly impressive today. In my group, Fletch and Mighty Mite were leading the pack each round. It was so evident that QIC had to point out a memory of the first time he trained with Mighty Mite…at Day Zero. It was about 16 months ago and he was so far ahead of the rest of us, it inspired me to push myself to the next level which ultimate lead QIC in the direction of GORUCK, SPEARHEAD and Olympus. – Thank you MIghty Mite. You left a lasting impression on me and I never got a chance to tell you how much that day meant to me.
Fletch is a cardio machine and if Lab Rat were back he’d have some serious competition! Big League Chew needed no help with getting that squat bar over his head and continues to defy the laws of aging…he is 25 inside.
Gullah has lost a bunch of weight in the past year and has developed into an amazing Q and leader. If you haven’t posted with him in a while, come out and see how strong he’s become
Whitesnake has heart. This guy simply will not quit and has a really high level of determination. It will be nice to see where he ends up (from a training perspective) after a few months. My guess is that he’ll be wrestling for WWE!
And finally Harley…he represents Skunkworks really well! A true KB Machine!!
Again, thank you for posting with us and it is an honor to lead such a strong group of men.
Respectfully, The Hoff