- QIC: Bear Gryllz
- When: 10/08/2018
- Pax: Airborne, Assassin, Cakeboss, Deacon, Dungaree, Fishsticks, JWOW, Mr Clean
- Posted In: The Armory, Uncategorized
We remembered 104 fallen firefighters as part of the Brute Force Fight for the Fallen Fundraiser. The initiative is led by 555 fitness which is a crossfit box, however we modified our workout to suit.
Warmup: 5 count in cadence – Side Straddle Hops, Diamond Merkins, Sissy Squat Jumps.
The Thang: 5 reps single count of each below in succession while each member alternated performing Brute Force Sandbag Burpees – demonstration link here: https://www.youtube.com/watch?v=r51gttAhD_M&feature=youtu.be&utm_source=Fight+For+The+Fallen+2018&utm_campaign=20068f1923-EMAIL_CAMPAIGN_2018_09_06_06_46_COPY_01&utm_medium=email&utm_term=0_4162720ddf-20068f1923-715270073&mc_cid=20068f1923&mc_eid=5041ced337
Squat to KB Swing |
Curl to Arnold Press |
Rear Lunge to Lawnmower |
Front Raise to TriPress |
Pullover to Straigh Leg Crunch |
8 Revolutions, with Dungaree doing sandbag burpees all the way back to my truck!
In between revolutions, we discussed Encouragement, the Jester, and Bad Ideas.
Finale – 4 minute core thrasher with planks, carolina dry docks, honeymooners, and sphynx planks
Join the Brute Force Fight for the Fallen here.