Black Album
Went back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.
