September 4th, 2017 By Project

3 Amigos posted on a Labor Day holiday for some punishment while the rest of the AO fartsacked.  YHC devised a special edition Bell Buster workout in honor of the Labor Day celebration and all those in the labor workforce.  Today’s beatdown began with a single rep of the exercises to come as we entered the “workforce” and began to climb the ladder, white collar corporate ladder or blue collar working ladder.  Disclaimer and we were off.

Warmarama

Mosey around the HT lot

SSH x 15 IC

Imperial Storm Trooper x 10 IC

Windmill x 10 IC

Then it begins, 1 rep each:

Bicep curls

Triceps extensions

Lawnmower pulls both sides

Shoulder press

Sot squat

Lunges both sides

KB Merkins

Chest press

 

The Thang:

Ladder 1

10-1 Ladder

Bicep curls

Triceps extensions

 

Ladder 2

14-1 Ladder

Lawnmower pulls (Both sides)

Shoulder press

 

Ladder 3

20-1 Ladder

Sumo squat (From sot squat audible since Whatley wasn’t present)

Lunges (1 count each audible)

 

AMRAP (No labor ladder ceiling here)

KB Merkins

Chest press

 

Mary

Mason twists x 10 IC

LBC’s with KB x 15 IC

Chest press W’s with KB x 20 IC

 

COT

Prayers for those in Texas and for safety for everyone today on a holiday.  Health for those still healing.

 

Moleskin

YHC took Heatstroke up on the challenge to up his KB weight and jumped to a 35#.  Definitely a difference.  Mad props to Chachi for posting on a holiday and keeping up with the ridiculous counts with no mumblechatter.  Nice work!

Props to Denali (My 2.0) for his V Bell Buster (with his brand new 10# KB).  He hung with the big boys the entire time.

Phillipians 4:13 – “I can do all this through him who gives me strength.”

Bell Buster

---