Preparing for the Gladiator Games on 8/8

Preparing for the Gladiator Games on 8/8

10 SOBs prepared for the F3 Gladiator Games that are this Saturday 8/8 in Indian Land. Here’s what we did:

The Thang:

COP – SSH X 10, Good Mornings X 10, Halos X 8 each direction, around the worlds X 8 each direction, merkins X 15

High Intensity KB Ladders:

Q calls 2 exercises that are performed at your own pace starting with 10 each, then 9, 8, 7, down to 1.

Round 1 – KB Swings & Diamond merkins on your KB

Round 2 – Upright rows & Tricep Extensions

Round 3 – KB Press & Russian Twist

Gear Work:

Divide the PAX into 4 groups, place 3 KBs at the pain stations 2 & 4 and rotate through pain stations.

Pain Station 1 – Hair burners down and back

Pain Station 2 – 2 Handed Swings X 20, Clean X 20 (total), Tire Flips X 15

Pain Station 3 – Hair burners down and back

Pain Station 4 – Upright Rows X 20, One Arm Press X 20 (total), Tire Flips X 15

Moleskin

Kettlebells, Tractor Tires, and Hairburners….Can you start a week of any better? Heck No! Awesome work by the PAX this week. Welcome Don Q to the Foxhole. Hope to get you back out here.

Announcements:

Gladiator Games this Saturday 6-10 in Indian Land