It’s Only Five Exercises

8 men posted to have a simple little KB workout. Made up of just Five simple moves.

Warm Up-mosey down the first Parking lot row to the 21 parking spot.
SSH X 10
Squats X 10
Merkins X 10

Round one-starting at Parking spot 20 facing the Flag 21 spaces away.
8 X Chest Press with Low Flutter – move KB to Spot 20 then sprint to Flag and back
8 X Bentover Row – Move KB to Spot 19 then Sprint to Flag and back
8 X Tri Extension with Calf Raise – Move KB to Spot 18 then Sprint to Flag and back
8 X Curl – Move KB to Spot 17 then Sprint to Flag and back
8 X Squat with Shoulder Press – Move KB to Spot 16 then Sprint to Flag and back

Round Two
10 X Chest Press with Low Dolly – move KB to Spot 15 then sprint to Flag and back
10 X Lawn Mower Row – Move KB to Spot 14 then Sprint to Flag and back
10 X Tri Extension with Calf Raise – Move KB to Spot 13 then Sprint to Flag and back
10 X Figure Eight Curl – Move KB to Spot 12 then Sprint to Flag and back
10 X Squat with Shoulder Press – Move KB to Spot 11 then Sprint to Flag and back

Round Three
12 X Chest Press with Low Flutter – move KB to Spot 10 then sprint to Flag and back
12 X Bentover Row – Move KB to Spot 9 then Sprint to Flag and back
12 X Tri Extension with Calf Raise – Move KB to Spot 8 then Sprint to Flag and back
12 X Curl – Move KB to Spot 7 then Sprint to Flag and back
12 X Squat with Shoulder Press – Move KB to Spot 6 then Sprint to Flag and back

Round Four
15 X Chest Press with Low Dolly – move KB to Spot 5 then sprint to Flag and back
15 X Lawn Mower Row – Move KB to Spot 4 then Sprint to Flag and back
15 X Tri Extension with Calf Raise – Move KB to Spot 3 then Sprint to Flag and back
15 X Figure Eight Curl – Move KB to Spot 2 then Sprint to Flag and back
15 X Squat with Shoulder Press – Move KB to Spot 1 then Sprint to Flag and back

Houston we have a problem, we have run out of spaces. So instead of stopping we just repeated everything

Round Five
15 X Squat with Shoulder Press – Move KB to Spot 2 then Sprint to Flag and back
15 X Figure Eight Curl – Move KB to Spot 3 then Sprint to Flag and back
15 X Tri Extension with Calf Raise – Move KB to Spot 4 then Sprint to Flag and back
15 X Lawn Mower Row – Move KB to Spot 5 then Sprint to Flag and back
15 X Chest Press with Low Dolly – move KB to Spot 6 then sprint to Flag and back

Round Six
12 X Squat with Shoulder Press – Move KB to Spot 7 then Sprint to Flag and back
12 X Curl – Move KB to Spot 8 then Sprint to Flag and back
12 X Tri Extension with Calf Raise – Move KB to Spot 9 then Sprint to Flag and back
12 X Bentover Row – Move KB to Spot 10 then Sprint to Flag and back
12 X Chest Press with Low Dolly – move KB to Spot 11 then sprint to Flag and back

Round seven
10 X Squat with Shoulder Press – Move KB to Spot 12 then Sprint to Flag and back
10 X Figure Eight Curl – Move KB to Spot 13 then Sprint to Flag and back
10 X Tri Extension with Calf Raise – Move KB to Spot 14 then Sprint to Flag and back
10 X Lawn Mower Row – Move KB to Spot 15 then Sprint to Flag and back
10 X Chest Press with Low Dolly – move KB to Spot 16 then sprint to Flag and back

Round eight
8 X Squat with Shoulder Press – Move KB to Spot 17 then Sprint to Flag and back
8 X Curl – Move KB to Spot 18 then Sprint to Flag and back
8 X Tri Extension with Calf Raise – Move KB to Spot 19 then Sprint to Flag and back
8 X Bentover Row – Move KB to Spot 20 then Sprint to Flag and back
8 X Chest Press with Low Dolly – move KB to Spot 21 then sprint to Flag and back

Mary
LBC w/ KB X 15
Crunch Frog X 15
The W w/ KB X 15
The Squirm X 15

Moleskin
1. Great work today guys. We moved through this a lot faster than I thought we would. Must have been the runners in the group pushing us, Ribshack
2. Remember we are Converging with Concord tomorrow for their 1 yr. Info went out yesterday along with a preblast.
3. Keep our F3 brothers returning from Haiti in your thoughts and Prayers
4. Solo Cup and Schedule C are collecting soup for the Food Pantry.

Tumbler

3 thoughts on “It’s Only Five Exercises

  1. RibShack

    Good lead! Nice twist on KB day. Definitely a tough one. Those runners definitely got their advantage back the farther we progressed from the flag. Fridays are the only day we Clydesdales have a chance but not today! Lol

  2. SSMinnow

    @Tumbler…the difficulty of the increasing KB rep count was balanced by the shorter running distances between reps….and visa-versa during the second half…resulting in a lot of sweat…good workout

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