September 23rd, 2019 By Life Alert

6 Pax defeated the fart sack for a Monday session of Bell Buster. Summer still trying to hang on as “suck it Bros” weather was elusive again

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 power skip to the metal pile
• SSH x 10 IC
• WM x 10 IC
• Cotton Pickers x 10 IC
• Tempo Merkins x 10 IC
• Peter Parker MC x 10 IC
• Parker Peter MC x 10 IC
• Prison Squats 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 (3 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

• Good work by all. Everyone at least completed 2 cycles. Mystery liquid was avoided in the lot although Heatstroke was still trying to pepper the workout field with snot rockets throughout
• Prayers for Roombs’s son as he continues to heal from concussion, HS’s dad, The Bear, and all other F3 brothers.
• Have a great week and SYITG

Bell Buster, Rolling Stone

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