20 PAX defeated the fartsack and posted at the Kodiak for a brisk 31 degree Monday morning. We set up 20 stations and the PAX rotated to each station every 45 seconds. Stations included everything from dumbbell curls & box jumps to squats and dumbbell chest press. I was reminded that I have a long ways to go in my Q development. Law Dog recommended that Crack should post at the Kodiak and give proper instructions on how to do a cadence count. Fun morning!
Warm Up
SSH x 20 IC
Imperial Hillbilly x 10 IC (kinda)
The Thang – 20 stations, rotate every 45 seconds. Rinse and repeat
1. Kettlebell overhead press – 40lb kettle bell
2. Squats
3. LBC’s
4. Box Jumps
5. Kettlebell rows – 30lb kettle bell
6. Squat curls – 20lb dumbbells
7. Merkins
8. Lunges
9. Skull crushers – 25lb plate
10. American hammers – 15lb kettlebell
11. Plank jacks
12. Carolina dry docks
13. Sprints
14. Mountain climbers
15. BBS – 25lb plate
16. Burpees
17. Dumbbell bench press – 30lb dumbbells
18. Monkey humpers
19. Bicep curls – 20 lb dumbbells
20. Wasted shoulders – 5lb dumbbells
Mosey to the flag
Mary
Flutterkicks x 20 IC
COT
F3 Kodiak Expansion: We are launching a new AO on Tuesday, January 2nd at Sequoyah HS in Hickory Flat. Email Babyface contact info for anyone you know who would be interested. More details to come.
Happy Halloween!
