10 PAX got absolutely after it this AM! It was the 1st of many HEAVY BO’s at The Tank. We had 25#/30#/35# KettleBells, 35#:45# Olympic Plates, Ruck Plates, Coupons, and a Battle Rope covering 1/8 the parking lot. Pain found each member of the PAX and a humility burrito was served at all.
PAX- Tony Malito, HotWheels, Sadie, Diablo, McAfee, Kilo, MeatBall, SnowDay, WeedWhacker, Worm (Q)
It was the first HEAVY F3 WO for most of the PAX, including myself. So our Disclaimer was highlighted. The importance of comfortable weight and good form was driven home. It’s cool to add inches to your arms, but hard to do with a bad back.
Thang #1
Super Set, Two Rounds – Partner Spot
Weighted Merkins to Failure
90# – 45# – No Weight
Weighted Chest Presses to Failure
90# – 45#
Super Set 3 Rounds; 10x each arm
One Arm Kettlebell Shoulder Press
One Arm Kettlebell Lateral Raises
Thang #2
Originally had 5 stations planned, 10 PAX made me think on the fly.
Circuit Training @ each Station – 1 Min Bombs
Coupon SuitCase Carry
Coupon Dips
30# KettleBell Swings
30# KettleBell Front Squats
Battle Rope Waves
30# KettleBell Deep Merkin’s
35# KettleBell Triceps Extension
45# Plate Shoulder Press
50# Dumbbell Curls
Sprints
HIGHLIGHT- I asked Kilo for a ten count, Tony Malito delivered a shoulder mug and sang with a strong 10 to 1. Melted Ego oozed off of Kilo’s neon hoodie.
Thang #3
3 Sets Each, on Six –
Super Set -10x Plate Presses / 10x LBC w Plate
Super Set- 10x Plate Presses / 10x Flatter Kicks w Plate extended
We put back the Coupons at 06:15 and chewed on some protein bars.
COT – Major Thank You to Our Vets!
We picked up our toys and went home… sore but better.
Diablo has the Q next Monday! He promised to make my WO feel like a light summer breeze with a cold Zima. I challenge all to come out and get some. It’s a change of pace, and a damn good time.
Early Birds Got-
WORM
F3 Louisville 