FNG's are Flip and Ruby. Get registered guys!
THE SCENE: Nice and cool fall like conditions ~57 degrees F. 11 Men came out for a good beatdown today. AC/DC Back in Black album played for the entire workout.
WARM-O-RAMA: while AC/DC Hells Bells helped get the blood flowing
- Start with 25 SSH IC
- Jog from landing to flag pole… On the way back to the landing Michael Phelps some of it.
- Perform 15 Windmills IC
- 10 Rockette Kicks, somewhat IC
- 10 x Cotton Pickers IC
THE-THANG: Cones set on practice field at ~100, 75, 50 and 25 yards.
Round 1
Run with KB to 100 cone, drop KB perform 10 merkins
Run back with KB and perform 5 KB Russian swings
Run to 75, drop KB and perform 10 merkins
Run back with KB and perform 10 KB Russian swings
Run to 50, drop KB and perform 10 merkins
Run back with KB and perform 15 KB Russian swings
Run to 25, drop KB and perform 10 merkins
Run back with KB and perform 20 KB Russian swings
Round 2
Run with KB to 100 cone, perform 10 squat thrusters
Run back with KB and perform 5 KB American swings
Run with KB to 75 cone, perform 10 squat thrusters
Run back with KB and perform 10 KB American swings
Run with KB to 50 cone, perform 10 squat thrusters
Run back with KB and perform 15 KB American swings
Run with KB to 25 cone, perform 10 squat thrusters
Run back with KB and perform 20 KB American swings
Round 3
Run with KB to 100 cone, perform 10 Burpees
Run back with KB and perform 5 KB Curls
Run with KB to 75 cone, perform 10 Burpees
Run back with KB and perform 10 KB Curls
Run with KB to 50 cone, perform 10 Burpees
Run back with KB and perform 15 KB Curls
Run with KB to 25 cone, perform 10 Burpees
Run back with KB and perform 20 KB Curls
Round 4 (Bonus Round)
Run with KB to 100 cone, perform 10 Carolina Dry Docks
Run back with KB and perform 5 KB Skull Crushers
Run with KB to 75 cone, perform 10 Carolina Dry Docks
Run back with KB and perform 10 KB Skull Crushers
Run with KB to 50 cone, perform 10 Carolina Dry Docks
Run back with KB and perform 15 KB Skull Crushers
Run with KB to 25 cone, perform 10 Carolina Dry Docks
Run back with KB and perform 20 KB Skull Crushers
MESSAGE:
Overwhelming victory is ours through Christ who loved us enough to die for us.
—Romans 8:37 (TLB)
The basic problem facing our world is not just social inequity, or lack of education, or even physical hunger. We are finding that highly educated and well-fed people have greeds, hates, passions, and lusts that are not eliminated by education. The root of sin in each of our hearts is extremely deep, and this is the basic cause of the world’s problems; only the fire of the Lord can burn it out. This is precisely what Christ came to do. He didn’t come to treat symptoms. He came to get at the very heart of man’s disease.
Mumble Chatter:
- Evidently this made 2 school belz in a row which averaged well over a mile of moving with KBs, sorry guys, not sorry.
- Some complaining about the number of burpees throught the week, but its only 40 guys!
- Pretty sure everyone got a good beatdown on this one.