- QIC: Decibel
- When: 05/19/2015
- Pax: Wheels, Green Wave, Luke Warm, Sasquatch, Lug Nut and Photo Bomb
- Posted In: The Ballroom
Seven men made the choice to get out of the sack and be better for it!
The Thang
35 lb Kettle Bell Indian Run down Business Park Rd
Circle Up
Chain Breakers x20, Merkin x13, Imperial Walkers x20 , Wide Arm Merkin x12, Cotton Pickers x20, Diamond Merkins x12, Wind Mill x20, Staggered Merkin x10, LBC x50 and Staggered Merkin x10
Line up Side by side and hold squat, do five full side twists then pass down the line until the end
Do jumping lunge x20
Rinse and Repeat Side twists and lunges
Stay in line do Peter pointers, Kettlebell starts at end and do 20 chest press until it is down the line
20 dips
10 50 yard sprints
Mosey to wall with KB
Peoples Chair, 1st man does 5 full side twists and passes to the next guy until it is down the line and back
recover with 10 yard walk and back
Peoples Chair, 10 shoulder press each person down the line and back
Mosey to road
Line up and hold squat- do 15 Tricep extension each down the line
Indian Run back to COT area
Lay in line
Do Boat Canoe while the person with KB does 10 Russian Twist down the line
Do X-O’s while the KB person does 10 more Russian Twists
Great work men! Honored to work out with you!