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F3 MeCa | March 24, 2019

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KBVQ 11 on the 11th

  • When: 03/11/20019
  • QIC: Hot Wheels
  • The PAX: Dutch, Pungo, Guinness, Titan and Hot Wheels


5 PAX posted for YHC’s Virgin Kettle Bell Q.  Temps right at 50, no rain, you can since spring is almost here and for more, that is a big win coming off of the rain soaked winter.

Warm O Rama

20SSH, 10MC/10WM, 20IST, 20MC

The Thang

Goes like this…. We will do 11 different exercises that will equal 1 set.  We will call each run through a set, a lap.

Lap 1 = 5 Reps each exercise with a 5 Burpee Rest

Lap 2= 10 Reps each exercise with a 5 Burpee Rest

Lap 3 = 15 Reps each exercise with a 5 Burpee Rest

Lap 4 = 20 Reps each exercise with no Burpee Rest

Lap 5 = Finisher Sprint, 5 Rep Each

Curls

Goblet Squat

Overhead Press

Lawn Mower Pulls

Extenions

Figure 8

KB Swings

Bench Press

Lat pull over

Sit up to press

Mason Twist

Great work by all PAX this morning, being new to KB’s, the push and encouragement from everyone makes an otherwise impossible workout possible.  Better Together.

Prayer Request – Dingo’s Wife Onika for healing and the City of Charlotte’s unified ministry time coming up this Saturday.

Happy Monday

HotWheels

Comments

  1. HotWheels

    Enjoyed ti today boys!

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