November 6th, 2017 By Heatstroke

4 PAX were present in the balmy gloom for a no Q bell buster.  YHC took the liberty of starting things off with a disclaimer and a quick mosey around the BB&T and back to the CB lot.

Warmarama: led by yours truly

• SSH X 15 IC
• Merkins X 10 IC
• Slow windmills (might be called an Abe Vigoda) X 10 IC
• KB Halo X 10 OYO each way
• KB Slingshot X 10 OYO each way
• Figure 8 X 10 OYO each way
• Windmill with light KB or plate X 10 OYO per arm
• Bent Press with light KB or plate X 10 OYO per arm

The Thang:  Simple and Sinister – based on a workout/book by Pavel Tsatsouline – would do this workout in my garage pre-F3 – goal is to finish in under 15 minutes, but we extended it for some extra cardio

• 10 KB Swings per arm or 20 KB two arm swings
• Lap around BB&T
• Repeato for total of 5 sets
• 1 KB Get-up per arm
• Lap around BB&T
• Repeato for total of 5 sets

Clock reads 0605 and YHC had led the entire beatdown thus far, might as well take it home.

• 5-1 ladder curls and oh tri ext
• 10-2 ladder counting by 2s – lawnmowers and merkins
• SOTS press X 5 IC each arm

Mary:

• Mason Twist X 10 IC
• Sit & Press X 10 IC
• LBC X 25 IC
• Recover, recover

Great way to start the week.  Roomba thought there would be a larger group due to the extra hour of sleep….hmmmm….good point…fartsackers:)  Well done by all present.  Project got him another Pathfinder ruck workout with his 50# ruck…that’s kinda heavy.  Cream Cheese knocked it out and used a heavier bell for some of the earlier work, but needed a little encouragement to go heavy on the S&S, but he was more than up for it.  Roomba has got his legs under him after a week and a half in China, welcome back brother!  Let’s get some signups on SUG, November is looking beyond thin.  Have a great week gents!

 

Bell Buster

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