Can I borrow a KB?
- When
- Monday, October 7, 2019
- AO
- The Armory
- PAX
- 16 Airborne, Assassin, Band Camp, F3FloppyDisk, f3hardwood, Fishstix, Joe Lyons, JWOW, Professor, Quack Attack, Shady, Slash, squid chuck walker, training_wheels, UHaul
YHC was pleased to be asked by J-Wow (there's a guy who is accelerating) to come back to the Armory and Q. While not a true Redwood, I was there when the idea of a KB workout was launched at the Baxter pool with Package and Orange Crush (never posted). I immediately went out an purchased a 25lb'er via the internet (shipping costs!) and away we went.
Since that start, I have gravitated to running partly due to CSAUPs and given my bell to Anchorman. But there's no question that YHC needed a beatdown after a long golf weekend. I started the Hype Train on Sunday with a request to borrow a bell and was met with some witty replies. The Fort represents!
Weather: Its F3 time! 63 with a light breeze
The Thang
Partner KB Workout
Round 1
Partner 1 - KB Swings x 12
Partner 2 - Rests until Partner 1 is finished
Partner 2 - 1 arm military press x 12
Partner 1 - rests until Partner 2 is finished - you get the idea
Partner 1 - Goblet Squats x 10
Partner 2 - Bob and Weave x 10
Partner 1 - Merkins x 12
Partner 2 - Bench Press x 12
Partner 1 - SSH x 20
Partner 2 - SSH x 20
Rinse and Repeat for 7 minutes
Take a lap around the parking lot
Round 2 - Flip the exercises for 7 minutes then take a lap
Round 3
Partner 1 - Curls x12
Partner 2 - Triceps x 12
Partner 1 - Bent Over Rows x 10
Partner 2 - CDD x 12
Partner 1 - Reverse Lunge w/ Hammer x 8
Partner 2 - Jump Squats x 10
Partner 1 - Bombjacks x 12
Partner 2 - Man Climbers x 16
Rinse and repeat for 7 minutes then a lap
Round 4 - Flip the exercises and head home
Mosey to COT
Moleskin:
- 10/19 - Opportunity to serve at Childrens Attention Home - See Culture Club
- October - opportunity to impact Young Lives - See newsletter
- Prayers for marriages and kids
Pusher out!