- When: 11/01/17
- Workout Style: Boot camp
- QIC: Reef Donkey
- PAX: RonnyB(respect), Sniffer(respect), Wilson,koko, double mint, dancehall, immigrant.
- AO: Back Blasts
Perfect conditions met the pax this morning. After 3,2,1 minuet warnings I fully disclaimed and missioned the entire gang of F3 at CCC we split out into our 2 respective groups and my guys and all our kettle bells moseyed around to the back of the student center to begin our work out
Warm o Rama
SSH X20
Cotten pickers x 10
Sun gods x 10 each way
Hillbilly x 20
Windmills x 15
The Thang
Intervals 40 on 20 off for 4 rounds of work.
KB Bent row
Dips
STAND UP ROW
SQUAT WITH KB
WW1
KB CURL
KB PRESS
LSF
There’s no better way to get back on the horse than with 3 q’s in a weeks time span. And after my overindulging while hunting in Colorado i needed to get back on ASAP
I highly recommend it!
It is always such a pleasure to lead the group of HIM.
Rooney took us out in the COT
Reef out.
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