AO: Comanche
Q: forgottenjelly ,
PAX: pongo, Spaz, forgottenjelly, yellowcake, Buck, hammer, Avalanche
FNGs: None
COUNT: 7
YHC told the pax to bring a KB this morning because I needed a solid KB workout. Six joined me for what I hope was a tough workout. Here’s what we did.

WARMUP: Farmers carry to the front of the school followed by a short mosey. Then SSH, Imperial Stormtroopers, penny pickers, and arm circles.

THE THANG: I found a few KB workouts we’ve done in the past and picked my favorite.

5 sets of 8 exercises (Reps Per Set- 1:20/ 2:10/ 3:5/ 4:8/ 5:15)

Standing Shoulder Press – 20/10/5/8/15
High Pull – 20/10/5/8/15
Curls – 20/10/5/8/15
One Arm Row (each arm) – 20/10/5/8/15
Sumo Squats – 20/10/5/8/15
Skull Crushers – 20/10/5/8/15
Chest Press – 20/10/5/8/15
Pullovers – 20/10/5/8/15

Do this after each set: LBC’s X10IC with KB

FARMERS CARRY AFTER EACH SET

I mixed things up a bit with sets 3 and 4. We did those together using a slow count of 5 to really challenge ourselves.

MARY: Farmers carry back to the cars.

ANNOUNCEMENTS: none

COT: Prayers for the Islamic Center of San Diego community after the horrific and tragic shooting yesterday where three men lost their lives and countless others, including children, are impacted from this tragedy.