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Busy Bell Beatdown

All All MECA Backblasts

March 11th, 2016 By Triple Threat

3/11/16

F3 Disclaimer provided. All vets so we all know the risks.

Warm Up:

  1. Mountain Climber x 25 IC (in cadence)
  2. Imperial Storm Troopers x 20 IC
  3. Plank Jacks x 15 IC
  4. Merkins Ladder x 6 IC (12 single count) then x5, x4, x3, x2, x1

The Thang:

  1. Single Arm Curls (left then right) x7, (left then right) x5, (left then right) x3
  2. Gunslingers (left then right) x7, (left then right) x5, (left then right) x3
  3. Kettle bell swings x15, x10, x5
  4. Lat pull downs x15, x12, x10
    1. In between each set, completed 20 sumo squats.
  5. 2 Hand curls x20, x18, x15
    1. In between each set, completed 15 sumo squats
  6. Lawnmower pulls x10 (each arm)
    1. In between each set, completed 5 lunges (each leg)
  7. Mosey to Brick City. Everyone grab a pair of bricks and complete the following:
    1. 1 minute of Triceps extension
    2. 1 minute of shoulder press
    3. 1 minute of curls
    4. 1 minute of man maker curls
    5. Repeato then return bricks and mosey back to kettlebells for Mary

Mary:

  1. X-Men x20
  2. Peter Parkers x15
  3. Superman holds x 10

I must have tired the pax out because they didn’t count at all on the superman holds and they stopped to watch me. Thanks for that, guys!

4 Comments on “Busy Bell Beatdown”

  1. TripleThreat March 11, 2016 at 10:50 am

    Give me your thoughts below!

  2. King Louie March 11, 2016 at 11:30 am

    I could barely start up on those single arm curls. So hard to wake up today. Stupid me went to bed after 1AM last night….

    I’ll defend myself and say I did the Superman holds…. just no counting. I think I stopped counting halfway through the Peter Parkers and just stared at the ground while doing the reps.

    1. TripleThreat March 11, 2016 at 12:09 pm

      I understand, King Louie. Focus and determination are often silent but deadly.

  3. Maximus_MECA March 11, 2016 at 2:55 pm

    Good beatdown TT. You are like a machine – one set after another! No time for moseying etc. Just lift,lift, lift. I like it!

Comments are closed.