Plus Julius and Hefty (Jeff and Ryan register will ya?)
14 men posted in cooler temps for what was planned as a KB exercise but ended up with more blocks instead. Either way we killed it and all came away a bit stronger than when we arrived.
Warm up
20 X SSH IC
10 x Cotton Pickers IC
15 x ISW IC
10 x Knerkin IC (knuckle merkins)
The Thang
Mosey to block hill
15 Reps each station followed by hill run (if you have KB or block take it with you as you hill run)
Station #1 – 15 x skull crushers
Station #2 – 15 x KB squats
Station #3 – 15 x KB swings
Station #4 – 15 x Left arm curl
Station #5 – 15 x Right arm curl
Station #6 – 15 x block overhead calf raises
Station #7 – 15 x burpees
Station #8 – Plank break
Station #9 – 15 x KB Trifecta
Station #10 – 15 x cinderblock jumps
Station #11 – 15 x cinder block merkin (take 2 blocks with you)
Station #12 – 15 x cinder block upright press
Station #13 – 15 x shoulder press
Station #14 – 15 x cinderblock sit-ups
Station #16 – 15x Russian twists (mason twist with block)
60 second intermission prior to repeato. We made it a little over halfway for round 2 before we hit time.
MARY
25 x LBCs IC
Reflection
“So you must remain faithful to what you have been taught from the beginning. If you do, you will remain in fellowship with the Son and with the Father. And in this fellowship we enjoy the eternal life he promised us. I am writing these things to warn you about those who want to lead you astray.”
1 John 2:24-26 NLT
Lots of falsification being relayed as truth (election, news, false prophets), let us be guided by his word !
#thebibleisourfactchecker
Mumble Chatter
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Guys were eager to get started with kb / block work. Stop explaining and start doing !
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Total of 4 KBs and 2 dumbbells arrived luckily we have plenty of blocks on hand
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Difficult setting up KB workout for such a large group, good problem to have!
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Very little mumble chatter as Pax was getting at it this morning. Fairly certain we will be feeling this later.