February 24th, 2017 By Heatstroke

11 PAX (ok, I thought I had counted 12 initially, but now not so sure – sound off with prejudice if I forgot you) showed out for some bell bustin’, plate carryin’ and dumbbell crushin’ work.  The props were in full effect for this one and we got down to it after a thorough disclaimer.

Warmarama: Jog w/ butt kickers, high knees and backward run, SSH X 15, Merkin X 10, Windmill X 15, IST X 15, KB around waist X 10 each way, KB Halo X 10 each way

The Thang: A variety of exercises where Pax would rotate around circle – light KBs for most stations, but 2 50 lb. dumbbells at one station, Big Green (24kg/53lb) at another and 2 45 lb (and 25 lb as well) olympic plates at the final stations

• Timer: Farmer carry 2 45 lb plates down the parking lot and back, upon returning pax rotate to next station – pax amrap while farmers carry happening
• Big Green: Curls / Tri Ext
• 50 lb. DBs – Deadlifts/shrugs
• Other exercises:
• OH press
• Side lunge
• Clean & press
• Sit & Press
• Chest Press
• Reverse/Tactical lunge
• Lawnmower
• KB Thrusters
• Suitcase Row
• Bob & Weave
• KB Upright Row
• Goblet Squat

Ended up going around circle about 4 times or so

1 Get up each arm/leg – taking it easy on everyone here

Oblique crunch – 10 IC each side

Mary:

• LBC X 15
• Mason Twist X 10
• Dying cockroach
• W

Prayers:

• Prayers to Dipstick’s family on his unfortunate passing
• Praise from First Date on the Lord looking out during a trying time at work this week.  What looked like a rough week, turned out well.  Through the ups and downs He is there and is always working through/for us.
• Decaf: World peace

Announcements:

• Got 3 more people to pledge to pick up Big Red (32KG/71LB KB) – this brings total to 9 ($10 each for total of $90) – picking up Big Red this afternoon.  Should be there Monday!
• Weekly invitation to run with Sparknut
• Volunteering for Wings of Eagles ranch

Moleskin:

• Big Red is coming! Might have been a blessing that @Sugar was not there today to throw cold water on Big Red.  Bahahaha!
• Decaf: Man, you were an absolute monster on the Farmer’s Carry – like a bolt of lighting. I like how you decided to do a reverse farmer carry on your last set.  I’m starting to notice a trend here: Decaf marches to the beat of his own drum, period! Great work today!
• Fresh Prince: Great work carrying the two 25lb plates!  Must be approaching your overall body weight. I was a little worried when you showed up as there was a lot of heavy weight out here today.  First Date, good job getting big man situated.  Well done!
• Sparknut: thanks for supplying the 50 lb dbs, they put a hurting on us!
• Gump: Great having you! With all the wise cracks it was more of Ball Buster than a Bell Buster.  Which included leading some KB shaming of an innocent 20 pounder.  Some KB shaming is probably good to help us move up the weight ladder (I know my 25 lb is probably pretty inadequate at this point) but maybe the guy who made little, to no attempt to pick up Big Green probably shouldn’t be leading the way…:)
• I think I am getting the hang of this Q thing.  I thoroughly enjoy being motivated by all of you.  I have not been this fit in a long time and look forward to far greater improvement going forward.

HEATSTROKE

Rolling Stone

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