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ALRSRM Bday Beatdown

All All MECA Backblasts

March 18th, 2016 By Sid Vicious

5 Faithful F3 men got early for strength and KB exercises.  YHC crafted the birth day beat down workout in honor of my wife and sisters birthdays this month.  Good thing they are both in the same month; makes it easy to remember.  The work out went a little something like this…

Warm up

Order:

Circuit A – X 10 X 9

Circuit B – 1 minute each exercise

Circuit A – X 8 X 7

Circuit B – 1 minute each exercise

Circuit A – X 6 X 5

Circuit B – 1 minute each exercise

Circuit A – X 4 X 3

  1. Circuit A
  1. Pushup Jack with alternating shoulder tap – Reps X 2
  2. Dips – Reps X 2
  3. Body Weight Lunge – Reps each side
  4. Oblique Knee Tap Plank – Reps each side

–Weight on R forearm L knee to L hand

–Weight on L forearm R knee to R hand

  1. Circuit B
  2. KB Single Arm Snatch – 30 seconds each arm
  3. KB Single Arm Swing – 30 seconds each arm
  4. KB Goblet Squat – 1 minute
  5. KB Deadlift – 1 minute
  6. Yurpees – 1 minute

Mary

CT

Moleskin

 

,

6 Comments on “ALRSRM Bday Beatdown”

  1. Clueless March 18, 2016 at 7:30 am

    Solid workout @SidVicious! Enjoyed it. Strong push by all this morning…

  2. Sid Vicious March 18, 2016 at 3:47 pm

    Thanks @Clueless, I enjoyed yours yesterday. I’ll be back out next year for # 3. This time I hope to check out the band tower. That one I bet was fun!

  3. Helga March 18, 2016 at 3:55 pm

    Great lead @SidVicious! Shoulders are feeling the burn #inAgoodWay – strong KB workout.

  4. Sid Vicious March 18, 2016 at 4:00 pm

    You bet @Helga glad you enjoyed the workout. Mine are too. I can hardly type without smashing my keys. LOL

  5. FlipPhone March 20, 2016 at 8:29 pm

    Good one @Sidvicious! Great mix of exercises.

  6. Sid Vicious March 21, 2016 at 4:16 pm

    Glad you enjoyed it @FlipPhone.

Comments are closed.