5 brave souls ventured into the Cobalt Metal Mine this am for a Kettlebell beatdown.
Warmorama:
Stretching, Arm rotations, SSH x 25, High Knees, Butt Kicks, Skips, TS x 15, WM x15, CP x 15
The Thang:
10 reps of the following exercises performed with Kettlebells
- Single Arm Clean (10 each arm)
- Kettlebell Diamond Mercan
- Goblet Squat with Jump
- One Arm Ballistic Row (10 each arm)
- Mason Twist (with Freddy Mercury legs extra credit)
- Forward Lunge One Arm Press
- One Arm Bridge Press
- Reverse Lunge Bell over Shoulder
- High Plank Row
- Sumo Deadlift Row
- 6 step Curl, Press, Crush
- Side Lunge
Mary:
- WWII press with Bells – El Tigre
- Can Opener (10 each leg) – Double
- Low Flutter (Bells optional) – Twister
- Heel Taps- Natty
- Crunchy Frogs – Turncoat
- Mason Twists with Bells – El Tigre
Moleskin:
- Pax arrived to the be greeted by the bull frog orchestra. Evidently last nights rain brought out the toads.
- Much metal was brought out this morning!
- Welcome Turncoat! Great seeing you this am. Currently in BRR training…
- Twister is on a roll, no pun intended. Staying consistent my man!
- Natty getting prepped for road trip and single armed curls. Also, speedwork training for the 1/2 marathon…
- Metal workout is catching on, biggest numbers today!
- Q school Friday, check website for details if interested. Great F3 history and learn how to Q workouts properly. Twister will be there.
- Good work gentlemen! Always an honor!