5 of LKN's strongest plus one pup met up for a beatdown at Viking… here is their story.
5:00- The Standard
YHC was all alone as the clock changed from 5:00 to 5:01 so i fought the urge to chill in the car and went out on a run. The plan was to do a mile out and a mile back but I ended up getting in the "Standard" 3 miles in. When I got back to launch Hippie was running back in as well doing his own standard.
5:30
Jersey Boy and Fescue were ready and waiting by the time we finished our runs, Boarhog showed up just in time with his pup and away we went.
- Warm-a-rama
- SSH x 20IC
- IST x 15IC
- TS x 10IC
- CP x 10IC
- Windmill x 10IC
- Mosey to baseball fields
- The Thang
- ?Start at bottom of hill behind the baseball field
- Run up the hill– 10 Squats OYO
- Crawl Bear down the hill– 10 Mericans OYO
- Repeato for a total of 10 Rounds (100 of each exercise total)
- Mosey to rocks by tennis courts, grab a rock and move to tennis courts
- Curls
- Shoulder Press
- Skull Crusher
- Bent Over Row
- Round One x 10IC run to last tennis court and back in between each exercise
- Round Two x 15IC run to second tennis court and back in between each exercise
- Round Three x 20IC run to first tennis court and back in between each exercise
- The 21
- Curl up Halfway x 7
- Curl from Halfway to top x 7
- Full Curl x 7
- Return rocks and mosey back to launch
- Mary
- ?LBC x 20 IC
- Low Flutter x 10 IC
- Low Dolly x 10 IC
- Jane Fonda x 10 IC Each Leg
- High Plank + leg raises x 20 IC
- Pigeon
Recover Recover
Name-a-rama
COT
Moleskin
- Thank you Fescue for the opportunity to lead, Viking is a great AO make sure you sign up to Q!
- Viking will be converging next week AT GLADIATOR for the Week of Olive!
- T-claps to Jersey Boy for taking the Q last week at Bailey Road Park and even though no one else showed up he did what he called one of the hardest beat downs he's thought of!
- Great work by all PAX this morning!
Unitl next time……. Mr. H