Swingin’ Iron at the Landfill

  • When:09/29/14
  • QIC: Madame Tussauds
  • The PAX: Bratwurst, Stump Hugger, Loogie, Market Timer, Jiminy, Rock Thrill, Icky Shuffle, Mic Check, Teddy, Frehley’s Comet, Rip Curl, Madame Tussauds


Swingin’ Iron at the Landfill

KBs

12 men posted at the foxhole this morning for a good, old fashion beat down. Here’s what we did:

The Thang:

Lap around the parking lot

COP:

Deep Stretch Squat Holding bell

SSH X 25

Halos X 10 each direction

IW X 20

Around the worlds X 10 each direction

Good Mornings X 20

Diamond Merkin over bell X 10

KB Ladder – 1 Pull up, 2 Goblet Squats, 3 two handed swings

Each set, add 1 to the pull up, 2 to the goblet squats, 3 to the two handed swings. 10 Sets

Plank when finished.

Lap around the parking lot

Circle Up:

Clean and Press X 10 each side

Flutter press X 20

Tricep extensions X 20

Dolly press X 20

Upright rows X 20 each side

Rosalitas X 20

Mosey over to the low wall:

Dips with bell in lap X 20

Dying Coachroach X 20

Plank Rows X 20 each arm

Heels to heaven X 20

Lap around the parking lot

COT

Moleskin:

It was a great morning to swing some Iron and do some pull-ups. YHC was absolutely smoked.

Announcements:

Convergence this Saturday at The Rock 0600 and 0700 options available.

Mud Run Training will include rope climbs this week.

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Bratwurst
6 years ago

Mic Check loved the new playground equipment for pullups.

And for the rest of us – http://f3nation.com/2012/02/22/f3-tv-how-to-count/

Wingman
Wingman
6 years ago

Sounds like a good one

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