• Post Type:
  • When: 01/01/2019
  • AO:
  • QIC: HIPAA
  • FNG's:
  • PAX: VooDoo, Hunk-A-Junk, Mayor, Pedal, HIPAA (QIC)

2019 is here along with some new personal goals of mine. One goal is to be stronger, in more ways than one. I’ve always admired the Spartan “300” challenges. For those that don’t know what it is this is the intense 300 Spartan workout used by the cast of the movie that can really deliver results. While I’ve always admired the workouts, I’ve never done one nor did I ever have the motivation to do so. If this last year of F3 has taught me anything, its that anything is possible. Plus, I have many PAX around me to help motivate me. I figured I would start the new year out right and incorporate a 300-workout routine into my Bulldog weinke. This would be a 300 rep Kettlebell workout sure to bring a little strength to everyone that came out. The idea is also to keep doing this challenge yourself once a week (try for more if you can) for at least 6 weeks. Now, I’m not saying we are all going to look like those dudes from the movie after 6 weeks but if we can get a 1/16 of a way there and see some positive gains/results, then that’s a goal we have accomplished. Let’s get it!

Disclaimer

Warmup

15 SSH IC

15 IW IC

15 MNC IC

The Bulldog “300” Challenge:

60 – GOOD MORNINGS

10 – RUSSIAN TWISTS

50 – KB SWINGS

10 – RUSSIAN TWISTS

40 – KB SNATCH

10 – RUSSIAN TWISTS

30 – HIGH PULLS

30 – KB CLEAN AND PRESS (15 EACH SIDE)

10 – RUSSIAN TWISTS

20 – AROUND THE WORLDS

10 – RUSSIAN TWISTS

10 – GOBLET SQUATS

10 – RUSSIAN TWISTS

Total = 300 REPS

Plenty of time to kill so let’s do some more lifting

AMRAP

KB Curls

KB Overhead Extensions

KB Chest Press

KB Bent Over Rows

New Year so something new

Pistol Squats x 10 – 5 each side (With or Without KB) – I knew this would be a difficult maneuver. Glad we have benches at Bulldog so we could modify as needed. If you’ve never seen this move, check it out here: https://www.onnit.com/academy/pistol-squat-bodyweight-exercise/

TIME!

Announcements: Q-Source every Sunday after Coconut Horse or Crossroads – 0730 @ Starbucks. I need PainLab and Bulldog Q’s for January. The 15th and 22nd at Bulldog are already taken.

YHC took us out

Men, thank you for coming out this morning. I know it may not have been easy if you stayed up late to watch the ball drop, but you did come and started the new year out right! Hunk-A-Junk, thank you for stepping up to Q at Bulldog on the 15th! This is your VQ and promise you will enjoy Q’ng it! Let us know if you need any assistance creating your weinke or need any gear, we’re all here to help! Mayor, thanks for making the trip out here. I know its a little far to travel but your presence is always appreciated!

Until next time

AYE!

HIPAA