A strong, and seemingly eager, PAX of 7 F3ers gathered in the gloom, with kettle bells in hand, for a Boot Camp beatdown at the state-of-the-art big green gym of Grace Covenant Church.
Warmarama:
Mosey around softball field with kettle bell (.30 mile)
Arm Circles x 30 seconds
The Thang:
Chelsea (1/6 of total workout = 5 sets)
5 pull-ups
10 Muricans
15 Squats
Complete all 3 exercises every minute on the minute for 10 minutes
20 KB swings OYO
15 KB thrusters OYO
10 KB single arm snatch OYO (5 each arm)
Run to white sign (~100 meters)
Chelsea (1/6 of total workout = 5 sets)
5 pull-ups
10 Muricans
15 Squats
Complete all 3 exercises every minute on the minute for 5 minutes
20 KB swings OYO
15 KB thrusters OYO
10 KB single arm snatch OYO (5 each arm)
Run to white sign (~100 meters)
Repeato
20 KB swings OYO
15 KB thrusters OYO
10 KB single arm snatch OYO (5 each arm)
Run to white sign (~100 meters)
Chelsea (1/6 of total workout = 5 sets)
5 pull-ups
10 Muricans
15 Squats
Complete all 3 exercises every minute on the minute for 5 minutes
21 KB thrusters/21 burpees
15 KB thrusters/15 burpees
9 KB thrusters/9 burpees
Recover. Recover.
Moleskins:
1. Everyone worked hard. It was awesome.
2. Once again, WO completely robbed from Two Buck Chuck's Blender WO from last week – still a great WO!
3. Form was emphasized.