Fast and Furious

Fast and Furious

Workout Date:





Stuffed Crust, Grasspatch, Etch-a-Sketch, High Interest, Launda-Ray, Bluegrass (QIC)

The Thang:

I apologize about not posting the back blast for my last two Qs, I had some family in town and it just didnt happen.

2 PAX for 2.36 mile pre-run

One Minute warning given
Disclaimer given
Conditions: A Cool 49 and a heavy dew on the ground. Shoes were soaked and toes were cold!

Week three of SouthernBells added a 70lb Kettle Bell to the mix and it seemed to be despised immediately. I also changed the circuit from past weeks standard rep numbers to a fast paced 30 second AMRAP exercise with a 5 second rest to get you to the next station. These two additions really seemed to work well, however, the speaker could be a bit louder and placement of the stations still needs to be worked out. We’re getting there little by little! Based on their feedback the PAX seemed to like the new AMRAP timed circuit more than previous methods so I think that will likely be the plan going forward. As this AO continues to grow hopefully we will continue to add new equipment and exercises and if all goes as planned the next two weeks will be Q’ed by another PAX so we can begin to get variation and kept the Swole going. Keep talking this AO up and get some FNGs out next week, no excuses!!

For this week we had the following equipment:
Kettlebells: 20lb, 25lb, 30lb, 40lb, 40lb, 50lb, 70lb
Dumbbells: 20lb, 25lb, 35lb (Two of each)
Barbell loaded with 185lbs
Curl bar loaded with 85lbs
80lb Heavy Bag
Massive Tire and 20lb Sledge

For the circuit the kettlebells were lined up in descending order by weight with pairs of dumbbells between them.

Circuit One
Dumbell-Hammer Curls
Tire Flip

Circuit Two
Kbell-High Pulls
Dumbbell-Clean and Press
Heavy Bag-Pulls

Circuit Three
Kbell-Bent Over Rows
Dumbbell-Tricep Extensions
Heavy Bag w/ Curl Bar-Pull Overs

Circuit Four
Kbell-Goblet Squats
Dumbbell-Hammer Curls
Tire &20lb sledge- Hammer the tire

Circuit Five
Kbell-Hip Hinge or dead lift
Dumbbell-Man Makers
Tire-Farmer Walk

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