Hope there is no trademark infringement on the use of Sharknado, given i did not create the workout. I did however give it a facelift with the use of KB's to make it more appropriate for a DragonSlayer beat down. Hoping to make this an every couple of month deal if people are up for it. It was not easy today and loved everyone's effort
We tried to keep the group together so there were some optionos on how far the run could be, but in a You against You battle, the PAX pushed themselves hard the piles of sweat and limited chatter were proof of their efforts
The Thang: Sharknado 2.0 with KB's
Run a quick mosey lap (around .10 to .12 miles?)
15 Burpees
run a lap
20 KB Swings
Run a lap
20 Hand release merkins
run a lap
10 or 15 (we switched it up) Squat to Overhead Press
run a lap
20 Low flutter with KB press
run a lap
That was round 1. We REPEAT that 5 times.
We finished right at 6:15. We shortened the laps for round 3 a little to help get all 5 rounds in and stay together during the workout portions. Worked out well with some running longer laps and some a little shorter and all came together for the exercises.
Moleskin:
- I woke up and first thought in my mind was, "this is gonna suck" and it really did, but i think something we should continue doing anyway!
- in the PreBlast i noted everyone should meet in back, but i was standing out front and Fescue rolled up and looked at me and said, "It's not just me and you is it?" apparently he was thinking it was going to be 1 person training session beatdown and for some reason he didn't want that today.
- As noted, not a lot of chatter, but just too much work to stop and say much
- There are some beasts that come out to Blender and Dragonslayer…If you haven't come lately, come give it a whirl.
- Q-Bert is a stud and at 28 pushes some of us old guys more than we might if he weren't there, so appreciate his presence! Bunyan and Q-Bert sprinted so hard on the last run i thought some Merlot was going to show up – great work guys!
- Great work by all the PAX, thanks for showing up today!
- Honored to be a part of F3 and more so to lead such a fine group.
- Tommy Boy has the Q at The Foundry tomorrow
See you next time in the Gloom
BamBam