Image Image Image Image Image Image Image Image Image Image

F3 MeCa | December 9, 2019

Scroll to top

Top

No Comments

4 Round KB and Run for Fun

  • When: 8-12-19
  • QIC: Hot Pack
  • The PAX: Manwich, Schnitzel, Chachi


4 Hims rolled in for some KB action and they were not disappointed. Disclaimer given, mosey around HT lot followed by some quadraphilia, side shuffle, High knees and butt kickers, then elbow to ankle stretching.  Then circle in the CB lot…

Warm-O-Rama:  All in cadence:  12 SSH, 12 IST, 12 tempo squats, and 12 Merkins

The Thang:

4 rounds for time

  • 25 KB Squat
  • 25 KB Clean and press
  • 400-meter run

 

The Rank: 

  1. Hot Pack 17:40
  2. Manwich 18:56
  3. Schnitzel 19:15
  4. Chachi 20:15

 

MARY:

  • 10 Turkish get ups (5 each arm)
  • 2 rounds of the circuit
    • Plank shoulder taps x20s
    • Superman x10 in cadence
    • Leg Lowers x20

 

 

Moleskin / COT / Namearama:

  • No announcements of note….enjoy your Monday!
David Yount

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.