Week of Fleek Day 4: The Fleek500 Slays the Dragon

by | Dec 1, 2016 | Backblasts | 0 comments

After 3 days and 4 Q's YHC made the decision to do a semi-WIB for a few reasons.

  1. YHC is tired and cannot think on the fly anymore.
  2. It will hush the mumblechatter from BKOI and the rest of the Peanut Gallery.
  3. Man it was nice today for Week of Fleek Day #4. Is it really December?

The THANG: Fleek 500

  • Mosey around the back of GCC and Zig-Zag the hill behind the church.
  • Pick up KB's from shed and mosey back to front of church

Mosey with KB OH (Zamperini) down Center Drive for starting point of Fleek 500

Fleek 500 is:

  • 100 KB curls
  • 100 KB skullcrushers
  • 100 KB squats
  • 100 KB swings
  • 100 KB presses
  • Partner 1 does the exercise while Partner 2 runs a lap around the grassy knoll
  • Flapjack after each lap while counting all reps up to the 100 and then changing exercises
  • Winning team with most reps wins the prize of the day

Mosey to back of GCC with KB OH (Zamperini, single arm L&R, and in front) for MARY:

  • KB Press to WWII Sit-up IC x 10
  • KB Mason Twists IC x 10
  • KB LBCs IC x 15
  • Replace your bells and Mosey to front of GCC

More MARY:

  • Crunchy Frog IC x 20
  • Bagboy led some MARY while YHC got phone to record names not sure what was done so chime in if you like.

 

DONE

Moleskin:

  1. TClaps to the Dynamically Awkward Duo of Burner and Mini-Me for winning the first edition of the Fleek 500. Auto-patched and rec'd their WOF Patches after the workout. Well done on your reps and making it weird.
  2. This was a good WIB-ish workout. Started out with a bigger lap for running and audibled after 1st lap to shorten distance. Next time will make it the Fleek 1000 as we could have doubled that up I think. Strong work from the PAX today.
  3. Incognating the Incogs is never easy, but I think today worked really well in YHC's favor.
  4. MIA from GCC today: Dallas, Friday, Springy, and Bogey. Time to kill this AO I guess. Kidding.
  5. (2) Sets of Power Couples @ GCC today. Burner/Mini-Me vs Special Sauce/Bagboy. Things got heated but the young bucks came first and the other two were left coming in a little behind. 
  6. Last two Q's for YHC are General tomorrow and Bailey Road Park Saturday. Be there or be square!

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