That’s right, it was leg day at BIGMO this morning. 9 pax will have a little trouble with stairs and hills today and tomorrow as a result of this heavy circuit.
It cant be said enough, please modify and work on form at these heavy workouts. Moving heavy weight with poor form is a recipe for injury. When attending one of these workouts please assess your ability to lift the weight and do the exercise. If you are unable to do the exercise, let the Q know and ask for a modification. Ask for explanation on proper form.
Pax
PlumbBob, Atlas, Greenwich, Worm, Wiki, Tony Malito, Carlose, SnowDay, Kilo
Circuit
3 minutes at each station
Sandbag lunge twist
Sandbag clean squat
Sandbag squat
Kettle bell swing
Kettle bell goblet squat thruster
20lb dumbbell dead lift curl press
30 lb ruck step ups
Battle rope leg lifts
Big ole tire flips
COT
Announcements made about Yeti cooler auction, contact worm to purchase 5 raffle tickets for $20. All proceeds go to Camp Quality USA. A charity for kids suffering from cancer.
9/11 ruck at vets. This Wednesday at 9:11 PM Qd up by Diablo. Remember and honor the first responders who gave their life to help save the lives of others.
-Kilo
F3 Louisville 