KB BOP for Farmers
- When
- Friday, October 16
- AO
- The Hive · Fort Mill HS
- Q
- Ruby Slippers
- PAX
- 15 Ruby Slippers, Assassin, Bill Smith, Cohiba, Deep Dish, Dojo, Float Bridge, Fresh Prince, Hominy, Ian Carman, maximus, Panhandle, Pusher, Suplex, Über
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because I'm old and need the warmup, plus it's been a long week. Jogging around the parking lot next to the school I was able to watch the cars start to roll in. This energized me which is what I needed. I love F3 workouts for the fellowship; the fitness is a bonus. Time to work.
WARMUP: Moseyed/walked with bells from COT to the large parking lot by the school. Only 2 exercises called: SSH & Burpees. Did these a few times and we were ready to work.
THE THANG: BOP was on display at a light pole, explained the BOP and then had the PAX count off in groups of 4. With 4 groups created I let the PAX know that each group would farmer carry coupons, which were also located at the same light pole, to the other end of the lot and back. Group 1 would carry and upon return would alert Group 2 that it was their turn, so forth and so on. Rotated the farmers carry throughout the workout. Most groups had the pleasure of 4 carries, my group -#4 only had 3 carries. Most PAX made it into the 20rep block of the BOP and a couple of HIMs completed the BOP. Fun was had by all. BOP and coupons for farmer carry listed below:
Farmer Carry Coupons
2 - 45lb plates
2 - 45lb dumbbells
2- 35lb dumbbells
1 - 50lb Ruck + 1 - 50lb bucket
KB BOP Reps & Exercises:
50 - KB Swings - 2 handed
50 - KB Goblet Squats
50 - KB Single Arm Bent Over Rows (25 ea side)
50 - Straight Leg Raises Over KB (count both sides)
40 - KB Dead Lift to Curl to OH Press
40 - KB Goblet Reverse Lunges
40 - KB Lying Pullovers
40 - KB Side Bends
30 - KB Swings - 1 handed
30 - KB Glute Bridges
30 - KB Romanian Dead Lifts
30 - KB American Hammers
20 - KB Snatches (10 ea arm)
20 - KB Plank Single Arm Rows
20 - KB Figure 8s
20 - KB Big Boy Situps
10 - KB Thrusters
10 - KB Man Makers
10 - KB Halos (each direction)
10 - KB Around the Body Passes (each direction)
MARY: No Time
ANNOUNCEMENTS: Bethel Men Serve, 4Bs, Trash Pickup
COT: STK!