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F3 MeCa | October 17, 2019

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7th_inning_stretch_kb

  • When: 10/11/19
  • QIC: Sid Vicious
  • The PAX: Exit 54, Clueless, Practice, Gamma, Sheepdog, Cowpens, Sid Vicious


7 of Harrisburg’s finest came out to get stronger.  The work out went something like this.

Warmup:

  • Mosey to end of parking lot
  • High knees
  • Butt kickers
  • Ball kicks
  • Arm Circles
  • Mosey back

The Thang:

**10X for 3 sets

  • Pivot KB Lunge (L)/(R)
  • Offset KB front squat (L)/(R)
  • Dynamic KB rows
  • Open 1/2 kneeling hip mobility KB (L)/(R)
  • KB Swings
  • Hammer curls (L)/(R)
  • Lying KB chest press

Run wind sprints – Cones 90′ X 5

**Last set drop reps by 2

Mary:

  • plank
  • chataranga
  • updog
  • downdog
  • ball

moleskin:

  • Thanks for the opportunity to lead
  • JoBu helped with the workout research

 

Sid Vicious

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