- QIC: Sprocket
- When: 08/12/2024
- Pax: Band Camp, Barkley, Boogie Nights, Grout, Rebound, Shower Curtain, Slash, Sprocket, SugarBug, Tiller, Wooden Leg
- Posted In: The Armory
WARMUP: Windmills, Torso-twist, Hillbilly Walkers
THE THANG:
1. 200 Kettlebell swings with 2 burpees every 90 seconds
2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed clean and press, 9 Burpee Jump Overs and 9 two-handed clean and press
3. 4 Rounds of 17 reps of each of the following: kettlebell swings, deep knee-to-elbow squats, and deadlifts
4. 10 reps of Burpees, KB Thrusters, High Pulls, KB Swings followed by 3 reps of Burpees, KB Thrusters, High Pulls, KB Swings. We ran out of time to do the full 10-9-8-7-6-5-4-3-2-1
MARY: Flutters
ANNOUNCEMENTS: Tortoise and Hair, Golf Event
COT: Closed in prayer
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css