April 23rd, 2018 By Schnitzel

With the introduction of Cruiskin Nado last Wednesday, and open Q spot today, seemed like perfect time to enjoy the whole Nado family, since its been so long since we’ve all gotten together to throw KBs around, and run a few miles at the same time.

Disclaimer

Not a professional.

Warm up

Mosey around the outside of the CB parking lot.

• SSH x15
• Cotton Pickers x10
• Windmill x10
• Mountain Climbers x10
• Merkins x10

The Nado Thang

Do an exercise then run a lap, about the same as we did for the warmup.  Lap measures at roughly 600 feet, give or take.

• Get up, x2 each arm
• KB Swing x10 each arm
• KB Thruster x10
• KB Curls x10 + KB Tri Ext x10
• Sit N Press x10
• repeat

Thanks to Pox for giving out Get Up lessons a few months ago.  I still hate them but at least they won’t put me in the hospital.  So if you’re doing the math at thome, one round is 3000 ft, about 1k roughly.  Golden Boy said he did 5 rounds, Pox 4, I thought I did 3+ but I wasn’t that far behind everybody, at least I didn’t think so.  Anyway, sound off on number of rounds completed.

Moleskin

Well done, men.  Golden Boy is killing it, young legs can whip out a lap in no time.  Thanks for playing along, was perfect weather this morning.  Have a great day.

Announcements

Look for update from Kilowatt on outreach center for church in Greensboro that was hit by tornado.  Need supplies.

Aye!

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