AO: battle
Q: Ronda
PAX: CESS, Spot, Big Worm, Sergeant Slaughter, Misfire, Dog-Faced Gremlin
FNGs: None
COUNT: 7
DISCLAIMER: I am old, so we did some PT during the workout…… not quite what battle used to be.
WARMUP: eh……..
THE THANG: Sets of three exercises starting with 2 reps for the first exercise, 4 for the second exercise and 6 for the third exercise. Rounds increased by 2 reps until we reached 10, 12, and 14 reps. All of these were weighted (unless modified) using a concrete pill (about weight of a cinderblock).
Series 1:
Merkins with hand on pill
American Hammers
Weighted Chops
Series 2:
Shoulder press
Bicep curls
Overhead tricep extension
Series 3:
Deadlift
Hip Swings
Bent over rows
Series 4:
Single Leg Roman Deadlifts (RDLs)
Squats
Calf Raises
After each series was a lap around a 1/3rd mile track.
Then we pulled weeds out of patio cracks while holding plank (for real, we did this!).
Finished up with some unweighted shoulder and core stuff.
:alert: ANNOUNCEMENTS :alert: :
COT:
Q: Ronda
PAX: CESS, Spot, Big Worm, Sergeant Slaughter, Misfire, Dog-Faced Gremlin
FNGs: None
COUNT: 7
DISCLAIMER: I am old, so we did some PT during the workout…… not quite what battle used to be.
WARMUP: eh……..
THE THANG: Sets of three exercises starting with 2 reps for the first exercise, 4 for the second exercise and 6 for the third exercise. Rounds increased by 2 reps until we reached 10, 12, and 14 reps. All of these were weighted (unless modified) using a concrete pill (about weight of a cinderblock).
Series 1:
Merkins with hand on pill
American Hammers
Weighted Chops
Series 2:
Shoulder press
Bicep curls
Overhead tricep extension
Series 3:
Deadlift
Hip Swings
Bent over rows
Series 4:
Single Leg Roman Deadlifts (RDLs)
Squats
Calf Raises
After each series was a lap around a 1/3rd mile track.
Then we pulled weeds out of patio cracks while holding plank (for real, we did this!).
Finished up with some unweighted shoulder and core stuff.
:alert: ANNOUNCEMENTS :alert: :
COT: