Minute to Win It

15 pax converged at #Ironyard at the Brickpile to for a Homewrecker “Minute to Win It” workout. The pax was challenged with a throng of exercises to be performed in rapid succession at approximately one minute each. This mix of weights, cardio, and interval training left room for only heavy breathing and sighs from the gloom. What did the pax “win”… a solid F for fitness this morning.

The Thang:

Kettlebell Workout

• Short Swing • Traditional Swing • American Swing • One Arm Swing • Alternate One Arm Swing

Recover

• Bicep Curls • Suitcase Squat • Triceps • Goblet Squat • Halo • V-ups

Recover

• Shoulder Shrugs • Squat Press • Plank Row • Little Baby Crunches • Lunge with Figure 8

Recover

• Rack Press • Wood Choppers • Squats with Hold • Full Sit-Ups • Side Dips for Obliques

Stretch

Announcements: – Thursday bootcamps. Kim Jung has Q at Brickpile (5:45). This could be interested as Kim Jung is also Qing  #HHHD (Happy Hour Hump Day) at Hunter Gatherer at 5:30 tonight. Come have a happy hour brew.

-AmFibious 5k is 9/2. Shirt order went out yesterday. You can still do the race or register, but no more shirt orders

-Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.