November 3rd, 2017 By Heatstroke

The gloom awaited 7 PAX who decided a red pill with a side of bells made for a good morning.  Whatley and Project were both adorned in rucks to satisfy a Pathfinder ruck workout requirement, YHC must have missed the coordination of this as he also needs to complete these workouts.  No worries, those two need to get in as many workouts as possible so yours truly doesn’t have to carry them for the whole F3 Meca Tough in March:)  Anyhoo, after unloading bells and plates from the trunk, YHC started off this very peer-led beatdown (no Q) with a disclaimer and we began:

Warmarama:

• Mosey through HT lot and back to CB lot
• SSH X 20 IC
• MC X 10 IC
• IST X 10 IC
• Merkins X 10 IC
• Inverted leg raise X 10 IC

The Thang:  Round robin People’s Q – started with a little Bell Yoga with light weights (use regular weight and it is nothing resembling bell yoga) – I probably will forget some exercises, don’t bother alerting me as I probably won’t edit it:)

• KB Windmill
• SOTS Press
• KB Bent Press
• Mason Twist
• Curls
• OH Tri Ext
• ABCs, otherwise known as LBCs
• Lawnmowers
• KB Swings
• Sumo Squats
• Upright rows
• Chest presses
• Laps around CB lot
• Skull crushers on back
• Clean and Press
• Snatch
• Plank lawnmowers – a Goldbond specialty

Mary:

• More LBCs
• Chest Press – YHC mixed in low dolly with it, because, ya know, it’s Mary
• Low flutters

Recover, recover

COT: Prayers for Marie’s mom – finishing up Chemo and now looking at possible surgery.  My dad who continues to battle cancer himself.  Unspoken prayers

Moleskin:  Good work today gentlemen!  Get used to the “Bell Yoga” movements, gotta work our way up to big boy weights and big boy mobility.  Nice job by my 2.0 today, put in work and also led us out in prayer before I picked him up…very proud papa.  I’m sure the intensity for Whatley and Project was pretty nice with their rucks on, well done.  Someone needs to tell Marie’s dogs to calm down:) Have a great weekend!

Heatstroke

 

Bell Buster

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