Six steadfast soldiers answered the bell for three more rounds of battle against Old Man Winter (and Spare) at this morning’s edition of The Cauldron.
WARM-UP
- Run a lap around the parking lot
- Side Straddle Hops – 15x In Cadence(IC)
- Windmill – 10x (IC)
- Bend & Reach – 10x (IC)
- Cotton Pickers – 10x (IC)
Tha Thang
Round One:
PAX circles up at the usual starting point. All exercises OYO.
- KB Swings – 15x
- KB Squat – 15x
- KB Upright Row – 15x
Run to Stop Sign
- Merkins – 15x
- LBC – 15X
- Imperial Storm Troopers – 15x
Run back to starting point – REPEATO 2x
Round Two:
PAX Circles up. Intent of Round Tow is to focus on holding Kettle Bells in challenging static positions.
- Goblet Squat Hold (Drop into a squatting position) – 10 count
- Goblet Squat – 15x (IC)
Unbroken (Hold Kettle Bells overhead with both hands; elbows locked out) – 20 count
- KB Overhead Press – 10x (IC)
- Static Curl Hold (Hold KB in half curl position to create tension in biceps) – 10 count
- KB Curls – Low/High/Full – 7x (IC)
- Front Lateral Hold (Hold KB out in front of your body; elbows locked) – 10 count
- KB Front Lateral Raise – 10x (IC)
REPEATO
Round Three:
Lunge Walk w/KB to middle island.
- Skull Crushers – 15x OYO
Walk to Stop Sign with KB Extended overhead.
- KB Curl – 15x OYO
Walk to middle island with KB Extended overhead.
- Clean & Press – 10x each side, OYO
Lunge to starting point.
- Tea Bag Squat – 15x
Mary
- W’s w/KB – 10x
- Box Cutter – 15x
- Dying Cockroach – 10x
- LBC’s – 20x
- Freddie Mercury – 10x
- WW2 Sit-up w/KB – 10x
Naked Moleskin:
- Thanks to Fiddy for providing the 10 counts. Those static exercises were much easier on paper.
- Great to see Capone out with the PAX this mooring. Hope that ankle continues to heal up.
- Quiet PAX this morning. Either they were bored or pissed with the Q for the running at the beginning…. I’ll take the latter.
As always, it is an honor to lead the men of F3 in a workout. They motivate and push me to be better. I’m so thankful to have the opportunity to call these men brothers, and be a part of something much bigger than myself.
#Spare