September 10th, 2018 By life alert

12 Pax defeated the fart sack for a Monday session of Bell Buster. Thanks to the downpour last night, shovel flag was firmly planted with ease. 0530 rolled around, disclaimer was given and we were off.

Warmarama:

• Mosey with our bells to the lone lit light post at the bottom of the HT parking lot. from there mosey to the main vertical row and snake through the remaining rows for quadraphelia , side slide (switch half way),  Karaoke-Luke Kuechly, and finally run to the metal pile
• SSH x 15 IC
• WM x 12 IC
• Cotton Pickers x 12 IC
• Tempo Merkins x 15 IC
• MC x 10 IC
• Merkin x 10 IC
• Pistol Pete inspired bell work. All movements with bell.
  • circle head with Bell x 10 CW x 10 CCW
  • waist x 10 CW x 10 CCW
  • knees x 10 CW x 10 CC
  • figure 8 x 10 Cw x 10 CCW
• Lunge walk passing bell through legs with each step, up and down length of lot.

The Thang

3 sets of 3 exercises. upon completion of each set complete a lap run and return to continue pushing through sets until time called.

• Merkin Medley x5 (merkins per count).
• Upright Rox x 15
• Sit and Press x 15
  • LAP around bank
• Curls x 15
• Squat (goblet or Sumo) x 15
• jump rope single under x 50
  • Lap around bank
• KB swing x 15
• Skull Crusher x 15
• Plank Mowers x 10 each arm
  • Lap around bank

Mary

All with bell

• LBC x 20 IC
• Mason twist x 15 IC
• Low flutter x 15 IC

Namearama/Announcements/COT/Moleskin

• Rolling Stone AO 4 year anniversary and 9/11 tribute tomorrow 0530!! Lets all do our best to be there to support the AO and pay tribute to the memory of 9/11. May be a good idea to reach out to some of the Pax who don’t check Slack on the regular.
• prayers for Manwich’s neighbor who begins his journey on substance abuse recovery, Poutine’s coworker’s sudden passing, MC’s mother, HS’s father and all unspoken prayer requests.
• Great work by all today with Sparknut leading the charge. I think most were able to get near completion of 2 cycles. As always, great way to start the week and thanks for coming out.

Bell Buster

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