With maybe a couple of PAX heading to the Rainy Bear today, 2 Denver PAX plus one PAX from Harrisburg (FNG-1 Mullet) passing through on his way to Tennessee met for a local Denver beatdown. One posted after seeing many PAX at bourbon night. (should we include a Murph at the next bourbon night?) No Q on the docket (again) so we do what we do and we fill an hour with 3 F’s.
Clark started us off with some COP
IST
Toy Soldiers
Windmills
CPs
Then a Capri lap
The Work
We grabbed 3 coupons from Clarks trunk. 18 kg kettle bell (39 ish lbs) an 18 lb plate and 18 lb brake disc and head to dry ground.
Rotate through 3 exercises
Deltoid raise
Overhead Triceps Extension
Kettlebell Curls
Repeato for 4 total rounds
Swap it up to
Brake disc single arm curl (stick with one arm, get the next arm next round)
More overhead triceps extension
Kettlebell overhead press
Repeato for 4 total rounds
Pass the buck over to Sonar
Lunge walk down and Bear crawl back
1 on Brake disc laying pill over
1 on Kettlebell chest press
1 runner (timer)
repeato
1 on Brake disc LBCs
1 on Kettlebell dead lift
1 runner (timer)
repeato
Mullet wants to run a lap
6MOM
Mary go round style
LBC
Low Flutters
Supermans
Homer to Marge to Mr. Burns
Russian Twist
Reflection
Psalms 145:18
The Lord is near to all who call on him, to all who call on him in truth
Moleskin
3 pax may have been secretly wishing that nobody else posted