PERFORMANCE & FITNESS

Warm-Up.

Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Prone Walk-Outs x 5 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Burpee Broad Jumps x 3-5 reps

Then…

“One Speed…FORWARD!”
Six rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. Today we would have celebrated her 28th birthday. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.

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DanVanZ
DanVanZ
September 10, 2021 3:55 am

Capped at 30 minutes
4 rounds + 400m run + 20 burpees

Mike Munsee
Mike Munsee
September 4, 2021 5:52 pm

M 51/190/6’
Scaled the lunges to #25 dumbbells.
31:23.

Chris
Chris
September 3, 2021 3:34 pm

3 rounds With 50# DB’s reverse lunges

17:24

Last edited 1 month ago by Christopher Capozzi
Janelle Winston
Janelle Winston
September 2, 2021 5:28 pm

That was as hard as expected. Very. Kept thinking about Kay and the hardship she had to face at such a young age and that inspired me to keep moving.

Rx 31:06 – had slow transitions up and down the basement stairs. But truthfully needed that breather.

Lunges were 12/8 ever round but the first which was UB.

Oof.

Jeremy Hammock
Jeremy Hammock
September 2, 2021 12:37 pm

Only 4 rounds. Ran out of time and thankful I did. Was on the throw up bus from the burpees.
21:07 4 rds

May God bless Kay and her family!
God bless everyone! Have a great day!

Blake Shealy
Blake Shealy
September 2, 2021 8:04 am

Did 9/1 workout:

A. Superset Push-press & bench press (w/ pause): 5×4

PP: 135, 155, 170, 185, 190
BP: 225, 225, 225, 225, 225

B. 11:01 metcon
3 rounds: 30 cal row, 15 PU, 10 SHSPU

Felt tired today– didn’t get my mid morning nap🤷

Shan
Shan
September 2, 2021 7:07 am

M54
Tribute to Kay!
Thoughts and prayers to your friends and family.

35lb farmer carry db lunges

39:46

Hunter
Hunter
September 2, 2021 2:41 am

24:10 with 16kg KB’s
Run was :85-:90 seconds per round
Thanks for the fight Kay!

Shan
Shan
September 2, 2021 7:08 am
Reply to  Hunter

Wow Hunter. Great time!

Jeremy Hammock
Jeremy Hammock
September 2, 2021 3:32 pm
Reply to  Hunter

Animal!!