Whats the best way to get back in the gloom after a couple weeks out resting and recovering from StarCourse? Sign up for a Q, DUH! St. Pats being new and YHC has never had the privelage to Q there so it was open and I jumped all over it. I didn’t feel like running a ton so i decided I’d make it more of a heavy circuit and bring some toys along with me. Rolled up early with PK in tow and ready to get started.
Conditions
PERFECT 70 mild and crisp perfect TTT weather.
Gearlander
LuLu shorts smedium nike tank and ToughMudder headband
PAX
Kilo, NiceNSlow, Sweet Tart, Frosted Tips, Hot Wheels, PK, worm, PlumbBob
Started with slow mosey around the bottom parking lot.
Stretching was done to ready for the heavy circuit that was ready to inflict pain.
9 Stations
45Lb weight plate shoulder press
20Lb slam ball
50Lb ruck merkins
30Lb kettle bell swings
30Lb. Kettle bell shoulder press
35Lb weight plate curls
60Lb sandbag clean and throw across parking lot. Lunge walk back with sandbag
pax shuttled through these stations and switched when the sandbag made it back across the parking lot.
Time allotted for 2 times through this circuit
COT
Big shout out and thank you to the pax for prayers and messages for my family. Enjoy Easter weekend with your family and come to convergence!!!!!
-Kilo
F3 Louisville 