4 men for KB standard and a clubber run this morning
Warmup
Arm circle followed by love yourself
ROL, LOR
20 x IC ISW
Parking lot lap
Session 1 (IC – 4 counts)
40 x OYO Russian Swings (eye level swing)
10 x IC Row Right
10 x IC Row left
10 x IC Goblet Squat
10 x IC Skull Crusher (tricep extension)
10 x IC Seated Swing
10 x IC Sidewinder
10 x IC goblet curl right
10 x IC goblet curl left
10 x IC Lunge Left
10 x IC Lunge Right
Session 2
40 x OYO 'Merica Swings (swing to top overhead)
10 X IC Goblet Thruster
10 x IC push press (chest to overhead)
10 x IC Hammer Curl Right
10 x IC Hammer Curl Left
10 x IC Goblet Squat Curl
10 x IC Around the Body right
10 x IC Around the Body left
10 x IC Russian twists
10 x IC Clean jerk left
10 x IC Clean jerk right
Mary
25 x IC LBCs
25 x IC Reverse Crunch
25 x IC Low Flutter courtesy of dutch
Reflection
Proverbs 18 Verse 24 – applies to the brotherhood of F3
One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.
We have a tight band of brothers in Denver F3, a solid core. Is there others in our lives that need a strong core?
Mumble chatter
– BadA$$ Hefty rucks it in this morning 3 miles in and 3 miles out t-claps
– Lots of effort exerted and gaskets blown in surround sound #poordutch
– Couple of jabs made at cross fitters #somemenlikethat
– We had more KBs than PAX this morning, what’s up with that?