May 13th, 2019 By HotWheels

6 Strong Men posted up this morning for a bell ringing start to their week.

The Morning  went down like this….

Warm O Rama

13SSH, 13MC/13WM, 13IST, 13MC, 13 Walk Out Mercins.

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. 5 Laps are planned.

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

Exercises

Goblet Squat

Overhead Press

Lawn Mower Pulls

Extenions

Figure 8

KB Swings

Curls

Bench Press

Lat pull over

Sit up to press

Mason Twist

MARY

13 LBC, 13LF and 1 1/2 Minute Plank Hold Finisher.

Great work put in by everyone, I’m still swole.

Announcements – Time LAPS this coming weekend at the USNWC, Starts Friday at 7pm and Ends on Saturday at 7pm.  Landlord Competing for Charity Sing to donate and or run here.  https://forsythwebdesigns.com

June KingTiger5K This is an all out F3 Event, Speed for Need will also be there, Sign up here http://runforyourlife.com/king-tiger-5k/ there is a 10% discount code F32019

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