Simply Sinister

Simply Sinister

Warm-Up
Side-straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 20
Sit-outs x 10

Partner Up
Round 1
Partner 1 – 20 swings
Partner 2 – 20 merkins
Flapjack
Partner 1 – 20 swings
Partner 2 – 19 merkins
Descend the ladder until 20 swings, 10 merkins for a total of 200 swings and 165 merkins

Walk to the outside classroom
Partner 1 – 20 Box jumps/step-ups
Partner 2 – 20 Goblet squats
Flapjack

Partner 1 – 20 Box jumps/step-ups
Partner 2 – 19 Goblet squats
Descend the ladder until 20 Box jumps/step-ups and 10 squats for a total of 200 jumps/step-ups and 165 squats.

Moleskine
What do you do when there are nine dudes and seven kettlebells? Throw out the Weinke and try to keep it simple. This is not what I planned. However, I think this workout was actually harder than my original design. Swings, Merkins, Jumps, Squats – 4 movements for a complete work-out. The conversation was kept a minimum and the group powered through the ladders. I saw nothing but hard work and good form. (Well, our squats could be better.) Kudos to the “runners” who showed up – Teddy, Fahvre (JD10K winner) and Gumbo. Escobar is all about the gear – a Foxhole and Fat Camp regular. Frehley, high off a Clemson win, led the crew in some extra credit pull-ups. One-Niner showed fine form after his JD PR. Great to see Snooki at Foxhole, great work keep coming back! And finally, thank you to Argonaut for leading the KB clinic and inviting me to lead the crew. It’s always an honor.

Announcements
Check Slack and Twitter for Kinetic Heights and Race/OCR calendars.