The Jump Rope will eat YOU!

YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

Warmarama

• Intro/Disclaimer back near
• SSH
• UK’s
• Oblique Raises
• Good mornings (Slow)
• Plank
  • F3 Mission, Credo, 5 Principles
    • 5 Rows/Side if miss
  • Name that Pax
    • 5 rows/side if wrong

THE THANG

• COP 1 – KB/Core SuperSets (Core IC)
  • 25 OH Press x Flying Squirrels
  • 25 Upright Rows x Nolan Ryans (Each Side)
  • 20 Single Snatch (10/arm) x Prom Dates
• COP 2 – Kettlebell Relays
  • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
    • Heaviest kettles at the end
    • Runner sprints down 1 side and bernie back
  • Rounds 1 and 2
    • Skull Crushers
    • Jump Rope
    • Sumo Squats
    • Run
  • Rounds 3 and 4
    • Curls
    • Jump rope
    • Oblique Raises
    • Run
• COP 3 – Kettle Inch Worms
  • 25 Swings, Inch worm merkins down and back
  • 25 mini squats, Inch worm merkins down and back
• Finisher – Mary
  • WW3 Situps
  • American Hammers
• Names, Numbers
• Announcements: Forest Hill convergence for July 4
• YHC Closed out in prayer

I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

-State Farm