AO: Bad Clown Bootcamp - FridayEcho Chamber - Saturday
Number of Pax: 4
Pax Names: Chilipepper, Kotter, Pyro, Sir Wallace,
Number of FNGS: 0
Another great and humid morning. Disclosures and 5 core principles for the 3 brave souls that came out for the pre-beatdown…
Did a quick mozy, SSH and bro-GA to get things moving. Pax grabbed assorted weights 45 to 25 ls. Max weight till failure, then drop sets.
Started with 10 IC reps of each excursive. We then set a timer for 45 seconds on, no rest between sets. Completed 3 more rounds.
- Bicep curl
- Overhead press
- Triceps extension
- Around the world (holding weight with both hands you move it around your head in a circular motion keeping your elbows in front of your shoulders)
- KB Swing
Intermission 1 – Partner Pain
Divided in 2 teams of 2 PAX. Pax 1 would do Chilipepper Ab Walkers (on your 6 and do LBS with a side motion as to move laterally). Pax 2 did Sand Bag Burpee’s. Once Pax 2 finished they flipped.
- Abdominal walkers / Sand Bag Burpee’s x 15
Back to the Burn, completed 2 sets
Another round of Intermissions this time 8 Sand Bag Burpees
Back to the Burn for 1 round.
5:15 so we continued to the Kotter Beatdown.
Shout out to Kotter, Pyro and Sir Wallace that dared to show up for this extended beat down.