7 for the standard Blackbeard, Amen, Funky town, Bricktop, sweetc, the force, tweetsie 2.3 miles
11 For the workout: Blackbeard, Amen, Funky town, Bricktop, sweetc, the force, tweetsie, Gang Green, Capone, The Count, Chewy
Today we tested out what Thomas edison figure out many years ago. It takes a lot of work to make a circuit. Lots of whining out there today about heavy stuff, manily just blackbea
Warm-o-rama
15 Seal Jacks
15 IST
15 Cotton pickers
Arm circle
11 station Circuit 2 rounds thru for every man (runner is the timer) 10 count roughly every 4th to 5th runner
#1 Run a lap
# 2 35 # kettlebell chest press on your back
# 3 30# dbells curls
# 4 Shoulder press Arnold style with 8 pounds dbells
# 5 Squats with 25# kettlebell
# 6 Skull crushers 25# kettlebell
# 7 Lawn Mowers 35# kettlebell
# 8 Battle rope
# 9 Curls with 2 20#Kettle bell
# 10 Kettle swing
# 11 Shoulder raises front and side with 8 pound dbells
Mary and Wrap up:
- Xs and Os
- Box cutters X10
- Pretzel sit up X 10 each side
- Ws X 15
- 30 of airborne mind bender (sorry to fit guys)
- J-lo Thanks to Amen!
The Electrifying Moleskin:
lots of effort out there today putting in work to get stronger.
the standard for me has become more of a part of my work plan that i ever thought and i appreciate my Clydesdale brothers amen and black beard for always giving me a push to get out and run 2 ish miles before the workout. I never thought that would be something that I would ever do consistently.
During Mary I kept hear Amen say J-lo? After I completed each of the Mary exercises, just like your kids asking for ice cream or whatever else I finally gave in on the last one.
Black beard was full of chatter this morning, or was it whining well not sure but he as working
F3 is one of the best things that has ever happened to me. There is always someone out there looking for this, share it, preach it, love it, give it away!