140317

'Arnie' sounds kinda funny, but he'll kick your ass. Great workout. Thanks CFHQ!

'Arnie'
With a single 2 pood kettlebell:
21 TGU, R arm
50 Swings
21 OHS, L arm
50 Swings
21 OHS, R arm
50 Swings
21 TGU, L arm

John- 35  19:24
Jose- 35  23:49
Kathryn- 20  22:50
Russell- 35  20:02
Todd McK- 20  29:37
Megan- 20  25:22
Paul M- 35/25  29:59
Anna- 35  24:38
Paul- 35/20  26:35
T- 35  22:00

-scaled-

14 TGU
21 unloaded OHS
40 Swings

Quincy- 35  28:49
Caitlin- 18  20:03
Tommy- 20/35  20:55

Good workout everyone, and nice job scaling. Almost unimaginable at Rx.... Beast mode only. This workout taxed our shoulders and core, and after 250 Burpees our tickets for the pain train were punched. All aboard!

The Indian Overhead Tabata came to mind mid way through the last TGU's, as the need for a solid active shoulder was tested. Very few drills we do test that more than the Indian Overhead. Inability to stay active could be disastrous.

This workout is named in honor of  Los Angeles Fire Fighter Specialist Arnaldo Quinones, who was killed August 30, 2009 while conducting fire suppression activities outside the city of Palmdale, California.

www.trackmypr.com

www.cindystable.com

Thanks for another great day at CFSF.

Enjoy.
CFSF