It's Kettle bell time
- When
- Monday, February 9, 2015
- AO
- The Armory
- PAX
- 14 Allen Newman, Anchorman, Bryan Grainger F3Lugnut, Catfish, cnoll63, darkhelmet, f3_crash, gears, longshanks, spitz, Stang, trucker, wwl
25 men came to the Armory for a beat down, one showed for a cool down from a 50k! Respect to world wide leader for not only completing the 50k but posting two days later.
The Thang:
Warm up Lap
One Minute on 20 Seconds Off
90/45
Chest to Back Pullover
Two Handed Curl/Preacher Curl
Goblet Squat
5 burpees
Mosey to Station 1
KB Merkin
Figure 8
Back Lunge with pass through
Toe Taps
10 burpees
Mosey to Station 2
Halo
Upright Row
Dead Lift
20 Burpees
Mosey to Wall
Squat Curl
Shoulder Press
Stairway Wheel barrow
Dips
Mosey to Station 4
Chest Press
Peoples Chair
Skull Crushers
Balls to the wall
Mosey to Origination point
LBC with KB
X's/O's
Grave Diggers
Boat/Canoe
Moleskin:
Once again it was a pleasure to Q the Armory. I hope that we got enough use out of the KB to justify the cost. Welcome FNG 8 mile to the ranks.