Q: Diablo
PAX: (4) PK, Bob Ross, Plumb Bob, Diablo
COP
SSHs (20 IC)
Mountain Climbers (20 IC)
Copperhead Squats (20 IC)
Thang 1 – The Circuit
After a warm up, each PAX completed a circuit that consisted of 8 different moves, AMRAP for 1 minute.
Halos 25 lb plate
KB Swings (30 lb KB)
Coupon Thrusters
Ruck Plate Front Raises
Band Rows
25 lb DB Curls
25 lb plate front squats
20 lb DB should presses
Thang 2 – Weighted Merkins
PAX then partnered up for an old school merkin challenge, which was for P1 to complete AMRAP merkins with a 25 lb plate on his back. At failure, P2 removes the plate, so P1 could them AMRAP merkins free style. Switch. It’s amazing how hard a merkin can be once the body goes to failure with some additional weight!
Thang 3 – Weighted Dips
PAX kept same partners for some weighted dips. Same as above – P1 to complete AMRAP dips with a 25 lb plate on him. At failure, P2 removes the plate, so P1 could them AMRAP dips free style. Switch. Again, the human body can feel heavy.
Thang 4- Legs
PAX grabbed a weight, and together performed weighted front squats, and then weighted lunges. All kept strict form. Number of reps weren’t important. Full range of motion and work was the goal. Simple. Cold. Effective.
Mary
PAX then kept their weight for:
Weighted American Hammers (15 IC)
Weighted flutter kicks (15 IC)
LBCs (no weight – 20 IC)
Weighted Rosalitas (15 IC)
Weighted V-Ups (10)
Weighted American Hammers (20 IC)
PAX finished up with COT. YHC closed it out with words of thanks and humility.
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 