January 29th, 2018 By Heatstroke

9 PAX (6 adults/3 young ens’) entered the balmy 50 degree gloom to get their week started right…by ringing the bells.  YHC did a little online research on what could be a solid, simple beatdown and ended combining a couple of Men’s Fitness workouts, increasing the reps and decreasing the rest period. Cuz these PAX ain’t got time for wuss workouts.  YHC believes he mostly succeeded in delivering a solid beatdown, even though (ok Kilowatt, humble brag moment ahead) he has been getting some heavy barbell lifting in and wanted to make sure this workout fit in (ie. assistance work/active recovery) with those goals.  Anhyhoo, with a pathetic disclaimer given we moseyed to the HT lot for…

Warmarama: Lap around the lot, 20 SSH, 10 Merkins, 10 WM, 10 MC/Groiners, 10 Hip rotations

The Thang: KB Circuit – 3 exercises – timed – 1st exercise performed – at 1 min mark – 2nd exercise performed – 2 min mark – 3rd exercise performed (takes about two minutes to complete this one) – 5 min mark – repeato

1. Goblet Squat X 10
2. KB Swing – 10 each arm, or 20 two arms, or 10 two arms with BG or BR
3. Clean and Press ladder – 5 each arm, 4 each arm, 3 each arm….

Pax told to give it their all and go heavy if needed as there was plenty of rest built in…kind of like actual weight training.  The 2.0s appeared to need some math/counting practice as they somehow finished in half the time of the adults.  Pox took things to a whole new level by using Big Red for much of his work, including the clean and press!  One arm pressing 71# over your head is kind of good… The 2.0s started grabbing some of the larger bells as well.  Kilowatt hung in there a bit with a 50# ruck on, but thought wiser of it and shed it after a while.  Nice job by Goldbond showing up his pops/Q by doing sprints between sets at the end #tooeasydad.

Mary: 25 low flutters with bell over chest, 25 rosalitas with bell over chest, 25 lbcs bell on chest

COT: Prayers for Marie’s mom, Jimmy Buffett’s family in the passing of his grandfather, Sparknut’s brother.

Moleskin: Great work by all! 2.0s are getting after it.  Golden Boy and Pox are pretty much crushing it, posting pretty much every day.  El Sabado even showed up on time.  Great to see Schnitzel becoming a regular in the gloom again.  It was a nice mild morning to get out, looks like it won’t be so mild the rest of the week, but it was nice though to feel overdressed in a simple long sleeve shirt.  Great start to the week gentlemen!

Bell Buster