Pax-Cutlass, Kilo, Meatball, Backdraft, Diablo, Geppetto, Rih Rih, Plumb Bob, McAfee, Carlos’e, Tool Time, Chutes, Airball, Flounder Q
Weather- Perfect
Started with 50 SSH to get the blood flowing then straight to work. Began Motley Crue jam.
Partnered up for alternating super sets, 7 stations with 2 exercises each, partners alternate as needed.
Station 1- 50lb Ruck Merkins/plate Curls
Station 2-Partner assisted Sit-Ups, hands behind head.
Station 3-Overhead Kettlebell Tricep Extension/Dumbbell Hammer Curls
Station 4-Bent Over Kettlebell Tricept Extension/Kettlebell curls
Station 5- Weighted V Ups
Station 6- Bench Dips/Seated Iso Curls
Station 7-Tricep Band Extension/Band Curls
It’s been a long time since I’ve seen our old buddy Jack Webb in action, but can we do it in under 4 minutes- yes we can.
Announcements-
Sept Ruck Cancelled in lieu of Ruck Training.
August Ruck this Friday 7pm at NPosh
Custom GoRuck Tough 10/11 with Cadre Stephen.
Lots of ruck trainings will be offered until the Custom. Get some miles in
Diablo needs to do more Sit-ups
Pax joined up for COT
Endex
Flounder Out.
F3 Louisville 