Even when misting, its always Sunny and 70. Nine F3 studs grabbed their kettlebells and found their way to The Old Hundred for an early morning beat down.
Warmarama consisted of SSH, cherry pickers, imperial walkers, mountain climbers. Now on to the thang.
COP1: 11s with squat thrusters and merkin pull throughs. The first 2 rounds, the PAX lunge twist to the far end of the parking lot and reverse lunge twist back. After that, just jogging the remaining rounds, keeping the KB clutched.
COP 2: With KB in hands, Bernie from the bottom of the parking lot up the hill to the top of the school entrance. While Cookie brought the cheese slicer, Wildcat brough the cheese. THICK!!!! At the top of the hill, we did 3 sets, 10 reps of curls, bent over rows and skull crushers. Walk back down the hill to the parking lot entrance.
COPS 3: Triple check. Timer ran with KB half length of the parking lot and back while PAX performed standing wood choppers and calf raises. With a few minutes left, the group planked until time.
Numbers, names, Announcements, PR and COT. Big respect for Nancy and his 30lb backpack!!
Nice work out there today gents!!! Always an honor to lead
