May 25th, 2018 By Nate Ferth

5 PAX signed up to brave an VQ by YHC, there were some stumbles, grumbles & a lot of sweat… so I’d say it was a success!

WARMARAMA:

Mosey around church
Warm up with 15 each: side straddle hop, cotton picker, imperial storm trooper, windmill, low, slow squat, plank jacks, merkins, arm circles/Michael Phelps

THE THANG:

PAX partnered up for 3, 2 man teams. One man works the Stationary KB AMRAP exercise, while the other does the Mobile KB exercise across the side parking lot & back.

Man 1 works Stationary KB exercise starting with exercise #1 AMRAP, Man 2 works Mobile KB exercise doing exercise #1, Tag and then Man 2 works Stationary KB exercise #1, while Man 1 now does Mobile KB exercise #1, and so on for 5 KB exercises each….& repeato!

Stationary KB AMRAP exercises:

-KB Crunch or (KB LBC)

-KB merkins (10R / 10L)

-KB Press (bench press)

-KB Lawnmower Pulls (10R / 10L)

-Low Slow Squat (no KB)

 

Mobile KB exercises:

-KB Bear Crawl (down) & -KB Lunge (back)

-KB Lunge + Overhead press (down & back)

-KB Curl R Arm (down) & -KB Curl L Arm (back)

-KB Extentions (down) & -2 Hand KB Curl (back)

-(Collect Partners unused KB) Suitcase Carry + Overhead Extrnsion (down & back using 2 KB)

mosey back for a People’s KB Mary

Announcements:

King Tiger 5K is coming up on June 2nd, Pool Party at the Winchester pool right after the race.  Davis Lake anniversary convergence is this Saturday 7am at the Davis Lake Club House

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