20 Stations

When: 10/30/2017

QIC: Home Boy

PAX (): Law Dog, Swisher, Whammo, Bloodhound, Babyface, Dory, The Mole, Woody, Pulte, Westside, C4, Misty, Cricket, Legionnaire, Natty Lite, Spaceballs, Cat Nip, Manning, Banjo, Home Boy

20 PAX defeated the fartsack and posted at the Kodiak for a brisk 31 degree Monday morning.  We set up 20 stations and the PAX rotated to each station every 45 seconds. Stations included everything from dumbbell curls & box jumps to squats and dumbbell chest press. I was reminded that I have a long ways to go in my Q development. Law Dog recommended that Crack should post at the Kodiak and give proper instructions on how to do a cadence count. Fun morning!

Warm Up

SSH x 20 IC

Imperial Hillbilly x 10 IC (kinda)

The Thang – 20 stations, rotate every 45 seconds. Rinse and repeat

1. Kettlebell overhead press – 40lb kettle bell
2. Squats
3. LBC’s
4. Box Jumps
5. Kettlebell rows – 30lb kettle bell
6. Squat curls – 20lb dumbbells
7. Merkins
8. Lunges
9. Skull crushers – 25lb plate
10. American hammers – 15lb kettlebell
11. Plank jacks
12. Carolina dry docks
13. Sprints
14. Mountain climbers
15. BBS – 25lb plate
16. Burpees
17. Dumbbell bench press – 30lb dumbbells
18. Monkey humpers
19. Bicep curls – 20 lb dumbbells
20. Wasted shoulders – 5lb dumbbells

Mosey to the flag


Flutterkicks x 20 IC


F3 Kodiak Expansion: We are launching a new AO on Tuesday, January 2nd at Sequoyah HS in Hickory Flat. Email Babyface contact info for anyone you know who would be interested. More details to come.

Happy Halloween!

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