Warmarama:
50 SSH
10 Cotton Pickers
75% Sprints (2 x100 yards)
The Thang:
Grab your bell!
- 10 Kettle Bell Pull Push’s with Right Arm (pull the KB from the ground, while squatting, and pull elbow to sky and then push the KB up with arm)
- 10 burpees
- 10 Kettle Bell Pull Push’s with Left Arm
- 20 V-Ups
- 200 meter sprint
Repeat 3 rounds
Partner Up (similar size KB)
- Partner one runs approximately 200 meters
- Partner two does thrusters with both KB’s till they return (10 or more before switching) – squats to overhead press basically with a KB in each arm
- Repeat 3 rounds
SLOW Merkin Break
- 10 seconds in plank
- 10 seconds in low plank position (chest almost to ground)
- Alternate for 2 minutes
Partner back up
- Partner one runs approximately 200 meters
- Partner 2 does curls with both bells till partner returns (10 each arm or more before switching)
- Repeat 3 rounds
SLOW Merkin Break repeato
Partner back up
- Partner one runs approximately 200 meters
- Partner 2 does overhead presses with both KB’s till partner returns (10 or more before switching)
- Repeat 2 rounds
Back to first portion of the workout to try to get one more round in…almost made it:
- 10 Kettle Bell Pull Push’s with Right Arm (pull the KB from the ground, while squatting, and pull elbow to sky and then push the KB up with arm)
- 10 burpees
- 20 V-Ups
Recover Recover
- Great work by the PAX, tried to make this tough with very little time to rest
- Uncle Rico mentioned this was much harder than the Blender and was glad Ditka bailed. Kidding on the second part as he kept yelling, “i Want Ditka”. In fact, when he found out Ditka was not the Q he looked like a sad 9 year old whose parents told him he was going to disney world only to find out he was going to the dentist
- Thanks for all who came out to the DragonSlayer, it’s a great AO with lots to offer. Trying to make it a solid bootcamp workout with some good weight work out with some sprinting/running in between and hope i met the expectation today.
- Other than that, not much chatter
Prayers:
Nick Amini, a longstanding member of the Huntersville community, has been battling cancer for a while and they are to the point of no more intervention and enjoying the time they have left with him…this has driven me often in the mornings as i know he would do anything to out with us or on the bball court or just walking his kids to school. He has 2 little boys and a wonderful wife and i hope we can pray for him and his family as they go through their struggle.