10 of traditions finest came out for either the BOMB or a 4 mile cruise-
7 circled up for a KB beat down with a 10x 20 with a ladder burpee/CDD bonus, 3 took advantage of the 4 mile cruise.
Warm-o-rama: Mosey around parking lot with high knees, butt kicker, karaoke’s
COP – IST, CP’s, MC’s, SSH all x12, IC. arm circles and soo bigs
The Thang: 10 excercises x 20 reps with a little Burpee and Carolina Dry Dock added in for extra pain. Went a little something like this
Round 1 x 20
Round the world + 1 burp
High pulls /2 burp
Goblet Squat /3burp
Standing KB chest press /4burp
KB Merk 10 pr arm / 5burp
KB swing/ 5 burp
KB swing / 4burp
Lat pull / 3burp
Mason Twist / 2burp
Lawn mower pull 10 pr arm /1burp
Mosey around parking lot to recover-
Round 2 – take up the pain a bit x 20 w/ CDD’s
Squat press/2 CDD
Clean press/4 CDD
Chest press w/ flutter / 6CDD
KB Merkin one leg /8CDD
KB Swing ( one armed optional)/10 CDD
Lat pull in W position/8 CDD
Mason Twist – legs up/6CDD
Plank Pull 10Pr arm/4 CDD
KB swing/ 2 CDD
Extra credit – Clean & Press w/ 10 CDD
Mosey around pkg lot to recover
MARY – joined by our cruise brothers (most in Jillian Michaels cadence count)… this could really effect a Q’s confidence level…. if you let it!
The W, Pretzel Crunch – w leg extended, V Crunch- both count with Jillian Michaels references… they may come from women’s health, but they are gut busters– come on Dingo admit it!
The CRUISE: 3 pax brothers chose to run a brisk 4 mile run – nice to see Skipper show up at KB for a Cameo appearance – always great to see you Skipper- did you get lost or did they ditch you?
Thanks for the opportunity to Q it up this morn. It feels good to get a beat down in and inflict some pain on others as well. Grizzly – keep healing and glad you are showing us the correct way to handle those KB’s – any proper technique is appreciated!