December 15th 2019
Monday Heavy Vets
9 Hims
Raining around 30*
9 brave men showed up for a WeEdWaCkEr beatdown. Kilo, Plumb Bob, PK, Flounder, Starlight 💫 (my 2.0), Meatball, Tony Malito, Eto, Weedwacker. Kilo proceeded to waft his manliness on Plumb Bob with a quick realignment of the spine. Now with Plumb Bob erected we were ready to move.
No warm up needed we’re men! 9 stations 4 rounds at one minute with a 20sec rest.
Station 1 Plank Row (push up position held while rowing 🚣 with one arm alternating)
Station 2 Sandbag bent over row 🚣
Station 3 Jump Rope
Station 4 Single arm max row🚣
Station 5 Single arm max curl
Station 6 Band reverse fly
Station 7 Single arm concentration curl
Station 8 Big boys
Station 9 Power 7’s (dual free weight curl 7 lower half reps, 7 upper half reps, 7 full reps)
Ended workout with heavy panting and ⭕️ COT!
F3 Louisville 