October 8th, 2018 By Pox

10 Stoners arrived at Bell Buster to be greeted by a surprising site: tires, some cones, a conspicuously located yellow Mazda, a firehose and of course some KBs.  After a 30 sec delay, a disclaimer was made and the Pax set off, it went kind like this:

Slow mosey, butt kickers, high knees, backwards run, toy soldier, elbow to anke

COP Warm-o-rama(IC): SSHx10, Cotton Pickersx10, Tempo Merkinsx10, plank jacksx10, toe touchesx5

Partner workout, try to complete each exercise sequence (Mazda push is the timer to switch).  We got through two full rounds:

1. Single Man Mazda Push, up and down parking lot x 2 (one time each person)
2. ‘Gorilla Sequence’ with KBs: 1 KB merkin, 2 planked pulls, 3 Gorilla pulls, 4 shoulder to overhead x as many as you can do (about 5 each person, working independently)
3. 150 (or so) firehose swings – work as a team, one man on on man off
4. Farmer carry (1.5 pood weights) 3 times up and down parking lot, work as team
5. Tire flips, up and down side of parking lot x2, each partner works on own

Mary, all with KB overhead (IC): Wx15, CPx10, LowDollyx15, CPx10, bicyclex15, CPx10, Wx15

Moleskin

• Welcome to Loafer who was making his rounds around the MECA region, you’re welcome anytime
• Crazy work by Manwich, he was doing SSHs when he wasn’t working just to keep the heat-rate up.  Also, was it me or was Sparknut keeping the parking break locked when Buffet was pushing?
• I had fun, I hope the rest of the Pax did – we don’t get to lift heavy weights too often, so I tried to incorporate some more anerobic work – yet I was huffing and puffing by the end anyways
• News and note, pray for success of CBA Service Day, still time to get widows and single mothers singed up – see slack for details.
• As always, a pleasure to lead you men

Kettlebells