Archives: KB's and Steps

  • When:¬†20180224
  • QIC:¬†Sunshine
  • The PAX: Deflator, Submac, Dreamliner, Cowboy, Bouy, Gandoff, Skully, Freefall, Screen Door, Funny Car, Space Monkey, McGruff, Bachelor Pad
  • Lady Glitter Sparkle graced us with her presence this morning for Funny Car!¬† 5 Burpee penalty if she hits the ground (intentionally or not).

    Warmarama (10 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 15 Imperial Walkers (4-Count, IC)
    • 10 Spider-Man Hold – Right leg (4-Count, IC)
    • 10 Spider-Man Hold – Left leg (4-Count, IC)
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 10 A bagoda(4-Count, IC)
    • 5 Burpees
    • 10 Air Squats (4-Count, IC)
    • 20 Merkins (IC)
    • 20 flutter kicks (4-Count, IC)
    • 20 Big Boy Sit-ups

    Mosey to first set of steps

    Workout #1 (10 min)

    With your partner, one person will do Merkins every other step to top of the steps, while the other does KBS along side. Once both partners reach the top, walk backwards down the side, then switch. 1 round each.

    Mosey to second set of steps

    Workout #2 (25 min)

    Elevens – Starting at the bottom of the steps 10 Burpees, 1 Carolina Dry Dock. Each partner alternates carrying kettle bell to the top.

    Mosey back to the Flags

    Workout #3 (8 min)

    HITT Training

    Each partner Rotates every other minute. For 2 Rounds

    KB Snatches


    Goblet Squats

    F3 Hampton Roads