Stang KB Standard

Event Date

Feb 17, 2017


4 men for KB standard and a clubber run this morning

 

Warmup

Arm circle followed by love yourself

ROL, LOR

20 x IC ISW

Parking lot lap 

 

Session 1 (IC – 4 counts)

40 x OYO Russian Swings (eye level swing) 

10 x IC Row Right

10 x IC Row left

10 x IC Goblet Squat

10 x IC Skull Crusher (tricep extension)

10 x IC Seated Swing

10 x IC Sidewinder 

10 x IC goblet curl right

10 x IC goblet curl left

10 x IC Lunge Left

10 x IC Lunge Right

 

Session 2

40 x OYO 'Merica Swings (swing to top overhead)

10 X IC Goblet Thruster

10 x IC push press (chest to overhead) 

10 x IC Hammer Curl Right

10 x IC Hammer Curl Left

10 x IC Goblet Squat Curl

10 x IC Around the Body right

10 x IC Around the Body left

10 x IC Russian twists

10 x IC Clean jerk left

10 x IC Clean jerk right

 

Mary

25 x IC LBCs

25 x IC Reverse Crunch

25 x IC Low Flutter courtesy of dutch

 

Reflection

Proverbs 18 Verse 24 – applies to the brotherhood of F3

One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

We have a tight band of brothers in Denver F3, a solid core. Is there others in our lives that need a strong core?

Mumble chatter

–          BadA$$ Hefty rucks it in this morning 3 miles in and 3 miles out t-claps

–          Lots of effort exerted and gaskets blown in surround sound #poordutch

–          Couple of jabs made at cross fitters #somemenlikethat

–          We had more KBs than PAX this morning, what’s up with that?