PAX Included: Three Rivers
A strong, and seemingly eager, PAX of 12 F3ers gathered in the gloom, with kettle bells in hand, for a Boot Camp beatdown at the state-of-the-art big green gym of Arnies Army (Birkdale Club House).
Warmarama:
Mosey to top of hill.
SSH x 40
Windmill x 20
Imperial Storm Strooper x 20
The Thang:
Chelsea (1/3 of total workout = 10 sets)
5 pull-ups
10 Muricans
15 Squats
Complete all 3 exercises every minute on the minute for 10 minutes
Grab a block
20 KB swings OYO
15 KB thrusters OYO
10 KB single arm snatch OYO (5 each arm)
Run to bike rack and back (~100 meters)
Repeato for a total of 3 rounds
Chelsea (1/6 of total workout = 5 sets)
5 pull-ups
10 Muricans
15 Squats
Complete all 3 exercises every minute on the minute for 5 minutes
21 KB thrusters/21 burpees
15 KB thrusters/15 burpees
9 KB thrusters/9 burpees
Recover. Recover.
Moleskins:
1. Everyone worked hard. It was awesome.
2. Kosar got to complain about the Browns losing in overtime once again.
3. WO completely robbed from Two Buck Chuck's Blender WO from last week – still a great WO!
4. Form was emphasized.