Welcomed 10 PAX to body by Kilo ITG this morning. It was a tad chili but nothing I couldn’t cure with my bag of tricks.
Kilo
Glauc
Dynomite
Bob Ross
Diablo
Mr. Hat
Dunphy
Gypsy
Uncle Rico
PK
Started out with a modified version of the Indian Run to the fountain. Because I like myself so much i gave said modified version a solid name (Kilo Run)
HIM in front holds 20Lb sand bag on back until HIM directly behind him grabs it from HIM.
Once sand bag reaches back of line HIM sprints to the front with bag in tow.
#KILOBATA
7 30 second interval sessions with 1 min. break between sets
30 sec. SQUAT
30 sec. RT LEG STAGGER SQUAT
30 sec. LT LEG STAGGER SQUAT
30 sec. SQUAT
30 sec. RT LEG SPLIT SQUAT
30 sec. LT LEG SPLIT SQUAT
30 sec. SQUAT
1 min rest
REPEAT X 3
30 sec. WIDE PLANK
30 sec. SHOULDER TAP PLANK
30 sec. REACH PLANK
30 sec. BACK PLANK
30 sec. RIGHT SIDE STAR PLANK
30 sec. LEFT SIDE STAR PLANK
30 sec. FOREARM PLANK
1 min rest
REPEAT X 3
Kilo run back to the flags for some MARY to close us out.
20 reps each
feet flat lbc
lbc
right leg out lbc
left leg out lbc
big marge
full lbc
right side crunch
left side crunch
freddy mercury
COT
Brought us in for a prayer for Mr. and Mrs. HAT as they hopefully will receive positive news and for Glaucs little girl having gluten allergy issues and that the Docs will be able to correctly diagnose and treat.
Thanked Sky Q for waking us up and getting us out to the park to get better.
Love Ya!
Kilo
F3 Louisville 