8 of the strongest men in Isotope learned proper KB swing form at Dragon Slayer. Here is their story:
0500
Popcorn, Lego and YHC met The Standard for ~1-3 miles
0530
WARM-A-RAMA:
Mosey to the back of the church
Disclaimer
SSH x 25 IC
IST x 10 IC
Carrot puller x 10 IC
Burpees x 10 OYO
THE THANG:
Full curl x 10 IC
Squat to press x 20 OYO
Bent over row x 20 OYO
Skull crusher x 10 IC
Burpee suicides the length of parking lot
Repeato
KB swings x 20 OYO
Low flutter x 25 IC
KB clean x 20 OYO
Low flutter x 25 IC
One handed KB press x 10 OYO
WWII situps x 10 OYO
KB snatch x 20 OYO
WWII situps x 10 OYO
Run a lap
One handed KB swings x 20 OYO
Low flutter x 25 IC
One handed KB clean x 10 OYO
Low flutter x 25 IC
One handed KB snatch and press x 10 OYO
Low flutter x 25 IC
One handed, flip, change hands, eyes closed, touch your butt KB swings x 10 OYO
Low flutter x 25 IC
Run a lap
MARY:
Burpees x 25 OYO
NMS:
- Prayers up for Cherry Bomb and family as they spent the night in the ER with their son. Sounds like he's on the mend and recovering.
- Strong work by Qbert and the pax with this beatdown on the fly. YHC probably messed up the KB heavy portion of the BB and Mary but you get the idea
- Swing state likes to touch his butt and sometimes LEGO's depending on the exercise
- Qbert was giving out KB form lessons…we passed a hat at COT
- Popcorn learned to pop his hips
- Nair crushed the beatdown while weighing the differences between Davidson and Isotope
- Rico is very sensitive to swings in temps…thats why we always finish with 25 burpees
- Jersey Boy is fast becoming a regular at DS…strong
- Thanks to CB for the opportunity to Q at Dragon Slayer. Sorry it was under these circumstances. Thanks to Qbert for stepping up and running a rotating Q. Thanks to the pax for the constant encouragement and motivation. Go be the light for those that need it most. Until the next time,
Don Ho