40 seconds of hate and 10 seconds of more hate

Date: 9/10/18

 

QIC: BoneSpur

 

AO: Leland

 

# of PAX: 6

 

PAX: RoadKill, Balthazar, Brady, Snickers, MR.Freeze (FNG)

 

Warmorama:

 

Side Straddle Hops x 15 IC
Cherry Pickers x 15 IC
Wind Mills x 15 IC

Moroccan Night Club x 15 IC

 

 

The Thang:

 

TABATA style workout with 6 rounds of the following: (substitutions were made several times for a few of the exercises – curls or tricep extensions.

Two-Handed Kettlebell Swing: (40 seconds on, 10 seconds of round the world)

Floor-to-Overhead Kettlebell Press: 4 rounds total (40 seconds on, 10 seconds of round the world)

High Plank Burpee to Kettlebell Deadlift: (40 seconds on, 10 seconds of round the world)

High Plank Knee-In With Kettlebell Transfer: ​(40 seconds on, 10 seconds of round the world)

Lunge With Kettlebell Clean: (40 seconds on, 10 seconds of round the world)

Kettlebell Jack: 8 rounds total (40 seconds on, 10 seconds of round the world)

After round 4 and 6 we did a 100 meter 2 handed kettlebell carry followed by 40 sec of lying chest presses.

We closed the workout with 4 rounds of MARY:

Flutter Kicks: (40 seconds on, 10 seconds rest)

LBC’s: (40 seconds on, 10 seconds rest)

 

COT/Moleskin:

We keep in our prayers Edger’s and wife’s pregnancy, PAX injured for a speedy recovery and all first responders and servicemembers.

-October 20th Cul De Sac Party – Send your HC and # of attendees on the new SLACK channel
-October 27th Brolympics

 

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

 

Much appreciation for the Iron HIM who sharpen me!

 

BoneSpur

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