May 11th, 2020 By Manwich

4 hibernating HIM decided to leap out of the fartsack and into the gloom for a good beat down while obeying the SD guidelines.  We were well under 10 pax so didn’t have to worry about splitting the group up.  The disclaimer was read but very rusty for YHC since it’s been a while.

Warm-O-Rama: 

Mosey to HT lot, circle up for 20 SSH IC, 10 tempo squats IC, 10 Merkins IC.  Mosey to old BBT bank for 20 SSH IC, 10 tempo squats IC, 10 Merkins IC.  Mosey back over to CBA lot for a few deep walking lunges.

The Thang:  Tabata 20 sec work, 10 second rest.

6 circuits, 8 sets per circuit, 4 minutes per circuit with 1 min rest between circuits.  20 seconds work with 10 sec rest per exercise.  All with KB.

Circuit 1:  Side lunge (left) X 2, Lawnmower (left) X 2, Side lunge (right) X 2, Lawnmower (right) X 2.  Rest 1 min.

Circuit 2:  KB squat X 2, 2 Hand curl & press X 2, Goblet squat X 2, 2 Hand high pull X 2.  Rest 1 min.

Circuit 3:  Rev lunge (left) X 2, Single leg dead lift (left) X 2, Rev lunge (right) X 2, Single leg dead lift (right) X 2.  Rest 1 min.

Circuit 4:  2 Hand KB swing X 2, Swing w/ high pull (right hand) X 2, Swing w/ high pull (left hand) X 2, Standing chest press X 2.  Rest 1 min.

Circuit 5: Wood chopper (left to right) X 2, 2 Hand tricep Ext. X 2, Wood chopper (right to left) X 2, 2 Hand shoulder to shoulder press X 2.  Rest 1 min.

Cooled down with a farmer’s carry walk down to BBT and back.

Mary: 

All IC w/ bell:  10 LBC’s, 10 W’s, 10 Low Flutter Kicks, 10 Rosalita’s, 10 Mason Twist

Finished up with 1 min high plank.

Moleskin / COT / Namearama:

• Thankful to be back out in the gloom with my F3 brothers while being responsible and practicing SD guidelines.  I can handle the SD for now, it’s just great to be back out and see real people.
• Prayers for all those who have COVID and for their recovery, the front line workers, emergency workers, our government, all those that lost their job, all the high school and college students that missed out on important life experiences, everyone that had to post pone important events, etc.
• Prayers for all injured Pax and unspoken requests.

-Always show gratitude and give thanks!  SYITG

Bell Buster

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