January 15th, 2018 By Pox

5 Stoners extracted themselves from their nice warm vehicles for Monday’s edition of Bell Buster.  We were one bell short for five, some some improvisation was needed, but we soldiered on and it went something like this:

COP Warm-o-ramma (IC): SSHx15, Imperial StormTroopersx15, slow squatsx10, cotton pickersx10, merkinsx10, SSHx10 (just to keep moving)

Set-up was 4 cones (or was it 3) at 10, 20, and 30 yards.

Combo 1: 10yrds down & back – lunge w/kettle bell overhead, 3 burpees, 20 yrds down & back one arm farmer carry, 3 burpees; REPETO, REPETO (thats 3 rounds for those keeping score at home)

Combo 2: Bear Crawl 30 yrds, mosey back, 10KB swings; BC 20 yrds, mosey back, 10KB swings, BC10 yrds, mosey back, 10KB swings

Combo 3 (Probably the worst): 30yrds down & back lunge with KB overhead, 15 squats – REPETO for 20 yrds, REPETO for 10 yrds

Pause for KB snatch instruction and practice

Combo 4: EMOM (every minute on the minute) for 7 minutes: 5-6Rarm,5-6Larm KB snatches

Combo 5: 10 yrds down and back lunge passing KB through legs, 10 Merkins REPETO, REPETO

Mary: 10-8-6-4-2 progression of leg raises and LBC

Moleskin:

• Small but strong showing this am with convergence in Mint Hill for lost brother, prays for him and his family
• Chachi and Golden Boy get the pre-planning award; both brought their bells inside last night so they were nice and warm for the 19 degree weather this am
• EMOMs with KBs are becoming my new favorite go-to when all else fails or modification is needed

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