It’s Kettle bell time

  • QIC: Decibel
  • When: 02/09/2015
  • Pax: Anchor Man, Flacco, Crash, Blackhawk, Green wave, Catfish, Lug nut, Dark Helmet, Cheddar, 8 mile, Destiny, Newman, WWL, Deacon, Silent State, Spitz, Car Bomb, The Librian, Longshanks, Gears, Stang, Boy Band, Trucker, McGruff and Change Order
  • Posted In: The Armory

25 men came to the Armory for a beat down, one showed for a cool down from a 50k!  Respect to world wide leader for not only completing the 50k but posting two days later.

The Thang:

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

5 burpees

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

10 burpees

Mosey to Station 2

Halo

Upright Row

Dead Lift

20 Burpees

Mosey to Wall

Squat Curl

Shoulder Press

Stairway Wheel barrow

Dips 

Mosey to Station 4

Chest Press

Peoples Chair

Skull Crushers

Balls to the wall

Mosey to Origination point

LBC with KB

X’s/O’s

Grave Diggers

Boat/Canoe

Moleskin:

Once again it was a pleasure to Q the Armory.  I hope that we got enough use out of the KB to justify the cost.  Welcome FNG 8 mile to the ranks.

 

 

 

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