Rib Shack SWAT Birthday Q!
All All MECA BackblastsNovember 21st, 2016
13 Pax got together this cold morning to sing Happy Birthday to Rib Shack, but wait he was missing….Beat down that went something like this.
Warm-Up
Mosey around Parking Lot
SSH x 15
Windmill x 15
Cotton Picker x 15 Merkins x 15
The Thang
Superset Ladders
Sumo Squats/Bobby Hurleys x 5, x 10, x 15, x 20 (and back down)
Bicep Curls/Tricep Extensions x 5, x 10, x 15, x 20 (and back down)
Mosey to bricks
Bricks Lateral X 20
Bricks single Front x20
Bricks double Front x20
Bricks Shoulder x20
Chest Press/Clean and Press x 5, x 10, x 15, x 20
Review
Sumo Squat x 10
Bobby Hurley x 10
Bicep Curls x 10
Triceps Ext x 10
Shoulder Press x 10
Clean and Press x 10
Mary LBC’s (w/kb) x 15
W’s (w/kb) x 15
Rosalita -Count in Spanish x 15
Moleskin
-@Pax- Thanks for letting me lead and good push by all. I’m honored to have 13 Pax show up on a cold morning for a KB workout.
-I certainly hope everyone got a good workout in this morning. I did and my shoulders are toast.
4 Comments on “Rib Shack SWAT Birthday Q!”
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Good lead Pongo. We’ve had the squat + Bobby Hurley thing only one time before that I can recall. And I remember doing that with @ManDown’s 25lb kettlebell at the time and not liking it…. Nothing has changed except the size of the kettle bell since then.
Also sad to have no @Ribshack or @Dutch. I was alone in overachieving with my kb on all the Mary 🙁
Geez, Pongo, if I knew it was gonna be that hard this morning i woulda fartsacked or opted for something easier (Valley?). Thanks for bringing the heat, going downstairs was dangerous this morning when I got home…
Happy B Day to Ribshack!
@Pongo, good workout, was worth the drive. I was nursing a sore Achilles, now I can shoulders to that.
Good one all-around@pongo. going downstairs for some red brick work as a nice change of pace. Arms are sore!