March 26th, 2018 By Pox

A small contingent (3 to be exact) arrived via banana car and ruck (Heatstroke) for some tire flipping fun.  Thanks to Sparknut, the rolling stone bell buster now has some nice sizable tires.  It went something like this:

Move three tires (two biggies and one small one) along with bells to HT parking lot, short mosey around the lot.

• COP warm-o-rama: SSHx15, cotton pickersx10, tempo squatx10, smurf-jacksx10, windmillsx10, tempo-merkinsx10
• Move tires to end of parking lot (~10-14 parking spaces) with proper flipping technique
• 3 Rounds AFAP: flip tire-hop up-hop in-hop up-turn around-repeatx6; goblet squats with KBx8, KB swingx10
• Recovery: tire leg pressx20
• 3 Rounds AFAP: Tire deadliftx10, tricep extensionsx10, derkinsx10
• Tire-flip, jump up, jump down, burpee – back up the parking lot, mosey back to bells
• Mini-mary: chest press(CP)x20, reverse crunchx10, CPx10, reverse crunchx10, CPx10, reverse crunchx5
• Mosey back to tires: tire-flip+merkin, switching tire all the way back down
• Mini-Mart: CPx10, low flutterx10, CPx10, low dollyx10,
• Tire-flip+tire-farmer carry, alternating each parking space all the way back up lot, mosey back down to bells
• Mini-mary: CPx10, Wx10, CPx10, bell above head leg raisesx10, CPx10, LBCx20
• Return equipment, COT

Moleskin: glad heatstroke was out there today because Golden Boy wouldn’t have lasted on his own with the second heavy tire.  Note, next time we do the tires perhaps having a few more Pax would help.  Until next time…

Bell Buster, Kettlebells