KB Cuircuts


Big Mean and YHC committed 3 miles at #thestandard run; Three men made the Ruck at 0445.  Sixteen (16) men posted for the main event in the gloom.  All exercises were in cadence unless otherwise noted below …

Warm-o-rama: (rest your KB)

15 SSH IC

15 Mountain Climbers IC

15 IST IC

15 Merkins

10 Cotton Pickers

The Thang: All Exercises are “KB-assisted” unless otherwise posted

20 Goblet Squats IC

20 Snatch & Press IC

20 Double Lunges OYO

20 Merkins IC

20 KB Swings OYO

 

Recovery lap around the fountain

5 penalty burpees for knocking over the Q's KB

10 penalty burpees for knocking over the Q's KB a second time

 

Repeat circuit – 15, 10, 5 reps

Recovery lap around the fountain between circuits

 

10 Curls IC

10 Skull Crushers IC

 

Mary: All Exercises are “KB-assisted” unless otherwise posted

50 LBC IC

10 WWII

15 Freddy Mercury – Rest your Bells

Moleskin:

Chief started in early with the mumblechatter but Manhands took ot to ridiculous levels, as is his custom.  Big thanks to Strutter for stepping up and taking the space between me and Manhands.  Also I can't express enough thanks for Hummer and Plinko for standing up to Manhands avoiding incremental sets of penalty burpees (would've been 15 this time).  YHC wanted no part of that but was prepared to order the pain for the benefit of the Pax.  Next week Hummer will bring the pain.