Despite the threat of nasty Cantore conditions, 17 fearless workhorses refused to be denied from their weekly KB pain fest @ Core Meltdown.
The Thang
COP
SSH x 20
Merkins x 10
Squats x 20
Carolina Dry Docks x 10
IW’s x ? (Q failure)
Mountain Climbers x 15
KB Work
Grab KB & line up on End Line
Partner Up – size doesn’t matter
Partner 1:
Lunge Walk w/ KB to 1st set of cones
1-Arm KB Swings x 10 (right)
Bear Crawl to 2nd set of cones
LBC’s x 20
Bear Crawl back to 1st set of cones
1-Arm KB Swings x 10 (left)
Lunge Walk w/ KB back to End Line
Partner 2:
20 x KB Renegade Rows (10 each arm)
20 x KB Squats
20 x KB Arm Presses (10 each arm)
Flap Jack
Rinse & Repeat
Mosey to the picnic tables – no KB’s
11’s: Derkins & Donkey Kicks (crowd pleaser)
Start at bench – Derkins x 10
Run to wall – Donkey Kick x 1
Continue until Derkins x 1/ Donkey Kicks x 10
Plank when done
Pick up KB’s & grab some wall
People’s Chairs
Rd 1: People’s Chair (no KB) x 1 min
Rd 2: Figure 8’s w/ KB x 1 min
Rd 3: Front Arm Extensions w/ KB x 1 min
Rd 4: Skull Crusher w/ KB x 1 min
Cardio Fun
Line up on End Line (no KB)
Rd 1: Bear Crawl to far set of cones/ Backwards run to End Line
Rd 2: Karaoke to far set of cones and back
Steve Smith Tribute
8 Burpees OYO
9 Merkins OYO
(8 & 9 = 89 which was Smitty’s Uniform # w/ the Panthers)
Mary
Louganis (w/ KB) x 10 OYO
Russian Twists (w/ KB) x 10
LBC’s x 15
Rosalitas x 14
Dolly x 14 (Hold it!)
Heels to Heaven x 14
COT
NMM
Great to see Boomer back in the Gloom! First post since he went on the IR six weeks ago!
Glad to have Judge Smails return to Meltdown as part of his homecoming tour this week. Judge is also returning from the IR.
Good luck to Rev. Flo-rida and the rest of the Pax tackling Goruck tomorrow night. Rev was in top form today from his mumble chatter to his SNL Sean Connery imitations. Hope he saved some material for the Cadre!
Speaking of Goruck – ignore any tweets from Rev about the location because it is supposed to be a secret. But if you do know where it is being held, show up at the end when Rev will celebrate with Scotch and doughnuts.
Ribeye asked for us to keep Bill Chepul (brother of F3’s Chelms & Abacus) in our prayers as Bill battles brain cancer. Consider participating in the Freedom Park 5 and 10K Race for Brain Cancer Research on March 22nd. Link to details: http://f3nation.com/theforums/topic/freedom-park-5-and-10k-race-for-brain-cancer-research-on-march-22/
Do Re Mi asked us to keep Escargot and his family in our thoughts as well. His 6-month old daughter was admitted to the hospital last night.
Nutt delivered another great take-out!
YHC appreciates the Pax support today. Always an honor to lead this group. Hope everyone got their money’s worth today. YHC was smoked by the end!
Details
Workout Date - 03/13/14
Workout Q - Sump
PAX - Meatball, Pippi, Eye Chart, Do Re Mi, Rev, Foo, Money (WD), Judge Smails, Motley, Slater, Eminem, Skoal Bandit, Fry Daddy, Ribeye, Boomer, Nutt & Sump