The Standard
Jaws, Freedom, and YHC took a 2.2Mile cruise around the neighborhood at a nice 2nd F pace
Warm O'Rama
Warm Ups are for Camp Gladiator and F45 in Cornelius. Lets get to work
The Main Thang
The following set was run 3X with 45 seconds of work and 20 seconds of rest. Each pax would perform one of the following exercises:
- Battle rope two handed squat-jump-slam
- 25 lbs dumbbells shoulder press from knees
- 40 lbs slam ball squat slams
- 35 lb kettlebell Russian Twists
- Jump Rope
- While on knees, use 20 lbs med ball to do shoulder circles (surprisingly hard said Swanson)
The following set was run 3X with 40 seconds of work and 20 seconds of rest. Each pax would perform one of the following exercises:
- Battle rope one single arm slams
- 25 lbs dumbbells curls from knees
- 40 lbs slam ball squat slams
- 35 lb kettlebell Pull Through 'Merican
- The Leonardo Titanic Run – using a 150 lbs resistance band at your hips, run while emulating Leonardo on the Titanic and falling forward
- The Bosu Burpee – jump on bosu, jump off, hands on Bosu, 'Merican, rinse, lather, repeat
With two minutes and smoked shoulders and crumbling cores, we went with the traditional high plank. We threw in some alternate hand/leg planks and then …
Recover, Recover
The Nekked Man Moleskin
- Lots of chatter about a sundry of topics
- We continue to Benjarmin Button Swanson
- Swanson was hysterical when he tuned out on the battle ropes
- Jaws is growing as a jump roper
- Fiddler is a silent assassin. The dude never stops working during a set
- I swear that Papa Smurf eats battle ropes for Breakfast
- Freedom really enjoyed the sunset and the silliness of the Bosu Burpee
- YHC relied on the Q juice for the last 3 sets
The Taco Review
Lets keep it simple …with smoked shoulders they could have fileted a cat and they would have been delicious. As it was, the carnitas flavor were delicious.