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F3 MeCa | May 12, 2021

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Cresent KB’s

  • When: 07/21/17
  • QIC: Sid Vicious
  • The PAX: Clueless, Hong Kong Phooey, Gamma, Bear Claw, Wexler, Teen Wolf, Helga, Kotter, Sid Vicious, Ito (FNG Nathaniel)


10 of Harrisburg’s strongest came out to get stronger.  YHC pulled in the parking lot and the moon looked really cool, just a bit of a cresent exposed.  The workout went like this.

Warm Up

  • Mosey to end of parking lot, circle up
  • High Knees
  • Butt Kickers
  • Arm Circles
  • Rotator Cuff stretches

The Thang

First Round – total of 8 minutes (Completed 2 sets)

Even Minutes – Complete 3 exercise less than a minute, rest the last 10-15 seconds

  1. 5 American KB swings
  2. 5 KB high rows
  3. 5 KB squat thrusters

Odd Minutes – Complete 3 exercise less than a minute, rest the last 10-15 seconds

  1. 5 Lunges R leg (KB racked L shoulder)
  2. 5 Lunges L leg (KB racked R shoulder)
  3. 5 pushups

Second Round (Completed 2 sets)

  1. KB Deadlift X 10
  2. Push ups X 10
  3. KB High Rows X 10
  4. Push ups X 10
  5. 1/2 Ass KB Swing (Coined for Solo Cup)
  6. Push ups X 10
  7. Sumo Squats X 10
  8. Push ups X 10
  9. Lawn Mowers (L)/(R) X 10
  10. Curb Dips X 10

Mary

  • KB Sit ups X 15
  • WWII Sit ups X 10 ( 2 sets)
  • Ball
  • Around the World

Moleskin

  • Thanks for the opportunity to lead
  • Great work by all
  • Extra credit to @Clueless and @Sid Vicious for prerun

 

Sid Vicious

Comments

  1. Clueless

    Solid lead @SidVicious! The back to back to backs definitely kept the heart rate up.

  2. Good one, @SidVicious. Consensus this morning was soreness, especially from the squats and lunges.

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