Q: CI
Pax: Face, Iceman (R), Jewel, Wham!, McAfee, Winnebago, KY, Worm, Tron, Jitterbug (R), CI
Conditions: A perfect 72 to start. Swampy and moist to end.
Gearlander: HIDA Tank (it’s Thursday), blue Buff, shorts and shoes. 50# plate, 30# KB
Kilo asked me to do a virtual Q and today was the day I could so I did. I’ve been lifting more than anything lately so I planned a heavy. But I know the virtual thing would be a challenge, so I planned circuit sets. I was really happy to see my friends KY and Winnebago join.
Here’s what we did:
Warm up
SSHs 25IC OYO
GGs 15 IC OYO
Kendra Newman’s OYO
The Thang:
Circuit 1: 3×10
Squatted KB Curls to Overhead Press
Weight Plate Tricep Extensions
KB American Hammers
Circuit 2: 3×10
Weight Plate Halos
Overhead Weight Plate Lunges
KB Goblet Squats
Circuit 3: 3×10
Weight Plate Push-up 10x10x10
KB Chest Crusher 10 presses; 10 second hold
KB or WP Big Boi to Lion King
Circuit 4: 3x #
KB Swings 15
Weight Plate LBCs 20
Weight Plate Overhead Side to Sides
Steinl
Da Vincent’s 15 IC
Flutter kicks 15 IC
NOR and announcements, which included checking slack for a 3rd F opportunity this weekend.
I took us out reminding everyone to take advantage of things slowing down for a bit. We many never get this time again in our lives.
CI out
F3 Louisville 