This is the USS Missouri, the last commissioned US Navy battle ship in World War II. This beast was where the Empire of Japan gave their surrender, effectively putting an end to World War II. The Heavy WO on Monday’s at Vets is named after BigMo, to honor our veterans and because its bad ass!
7 Pax in the gloom including a DR for a kilo heavy full body beat down.
Kilo, Worm, Diablo, Carlose, Mayor DR (Toledo), Flounder, Thumbtack
Start with a little disclaimer then we were off with some stretches
Everyone instructed to pair up.
Each pair to grab a kettle bell and 2 dumbbells from the BigMo bone yard.
First Super Set
10 Dumbell thrusters
Kettle bell swings until other partner is done with thrusters
X5 sets
Second Super Set
10 Dumbbell Deadlift curl press
Kettle bell squat curls until other partner is done
X5 sets
Pax grabbed a weight and carried overhead hold for one lap around the monument.
weighted merkins to failure
X3 sets
finished with weighted Captain Americas
1:4 ratio big boy sit ups:American hammers
NOR
thank you to our friend from Toledo, Mayor, for posting DR with us.
-Kilo
F3 Louisville 