Old hundred KB….what a great way to balance the grind of boot camps or running three hours in freezing rain.
Warm up: Various movements and stretches to get blood flowing. Got the Hot Tub Time Machine soundtrack playing (seemed like a good idea at time).
COP 1: KB 11s across the parking lot. Swings and KB squats. Farmer carry back and forth.
COP 2: Mosey to the jungle gym area with Careless Whisper by George Michael begins playing, and I just kept it going. The shock value on the Pax was worth it. The walk over allowed me to invent the “quad of pain.”
What’s that you ask? Dear reader, I will explain. Four groups of two. Four workout stations: 5 pullups, 6 Merkin pull throughs, 15 KB press, 20 KB swings. Four times through. Would probably adjust the rep count on the pullups by a few, same with the pull throughs. I think next time it will be 8/8/20/20.
Mosey back to the flag, and sneak out a nasty SBD, which poor Hermey and Tzatziki accidentally taste. My apologies.
COP 3: Back to flag for an arm blaster superset of bicep curls and tricpe extensions. Starting at 15/15 and cutting by 3 reps down to 3/3. Work back up to 15/15. Respect to Warby for finishing up even after we hit 6:15.
Fill out the Rosie century run survey on slack.
I led the group in a short prayer.
PS: We miss you Cookie, and your salad shredder, your groans, colorful socks, and headgear.
