October 29th, 2018 By Sparknut

Perfect weather for a beatdown! 3 Stoners and 2 Stamp Seekers took their DRP. Disclaimer given and…

 

WARMARAMA

• Mosey around HT parking lot
• SSH x 20 IC
• Merkin x 10 IC
• Mountain climber x 10 IC
• IST x 15 IC
• Windmill x 15 IC

 

THANG 1

• Lunge walk with KB swing unders from CB porch to CB shuttle car
• 5 Turkish Get Up each arm
• Lunge walk back with KB SU

 

THANG 2 (Merkin Mambo) – each exercise performed OYO, modify as needed, but the group does all sets together

• • Merkin x 20
  • 20 ea: KB curl ea arm, tri ext ea arm, OH press (2 hand)
  • Merkin x 20
  • 20 ea: KB curl ea arm, tri ext ea arm, OH press (2 hand)
  • Merkin x 20
  • 20 ea (switch to 2 hand): KB curl, tri ext, OH press
  • Merkin x 20
  • 50 sec AMRAM ea: Curl, tri ext, OH press, merkin

 

• ROUND 2:

 

• 20 ea: Lawn mower ea arm, KB Swing ea arm, Sumo Squat
• Merkin x 20
• 20 ea: Lawn mower ea arm, KB Swing ea arm, Sumo Squat
• Merkin x 20
• 20 ea: Bent over row, KB Swing 2 hand, Sumo Squat
• Merkin x 20
• 50 sec AMRAM ea: Bent over row, KB Swing (2 hand), Sumo Squat, merkin

 

MARY w/ KB

• Low flutter x 20 IC
• LBC x 30 IC

 

MOLESKIN

 

1. Great job out there men! It was an honor to lead as always. Thank you for pushing me. Based on the complete lack of mumblechatter, I assume everyone got a good workout. Either that or everyone was just struggling to get Monday started. The goal was muscle failure. I don’t know about the rest of you, but I certainly achieved that goal. Many F3 workouts are good all-around workouts, combining mobility, agility, and cardio, which I love. But my personal opinion is that we’re going for something a little different when we start picking up iron. I think it’s time to build strength and build muscle. So when this guy, who happens to run more than most RS Pax, Q’s a Bell Buster, we will NOT run… well maybe a warm-up lap.
2. Thanks for the visit from Ribshack (Mint Hill) and Pongo (Tradition).
3. Solid work from our regular Stoners, Project and Manwich!   

 

Galatians 5:13 For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.

 

…hope you got your money’s worth!

 

• Sparknut

Bell Buster, Kettlebells

---