Turkish Merican Mambo
All All MECA BackblastsDecember 9th, 2016
8 brave souls made it out into the 29 deg gloom. And that was without regulars Sugar, Marie, and Milkbone (IR- get back soon). Some would question the wisdom of such activity at 0530, but I think it’s the second best way to begin the day – THE best being to spend time with THE Lord. Disclaimer issued…
WARMARAMA
• SSH x 20 IC
• Low Slow Squat x 10 IC
• Merican x 20 OYO
- MOSEY around BB&T
- In HT parking lot lunge walk to the curb and back with KB cross-unders, 10 Turkish get-ups each arm at curb
THE THANG: Merican Mambo (keep a rock handy if the KB gets too heavy)
• Merican x 20 OYO
• One hand: Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Two hand: Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• Two hand: Curl x 20, Overhead press x 20, Tricep ext x 10
• Merican x 20
• AMRAP for 50 seconds both hands KB or rock: Curl, Overhead press, Tricep ext
• Merican AMRAP for 50 sec
• Lawn Mower x 20 ea side, 1 hand KB clean & lift x 20, 1 hand lateral ext x 20 ea side
• Merican x 20
• Two hand KB: Bent over row x 20, Upright row x 20
• Merican x 20
• Two hand KB: Bent over row x 20, Upright row x 20
• Merican x 20
• AMRAP for 50 sec with KB or rock: Bent over row, Upright row
• Merican AMRAP 50 sec
• ARM CIRCLES
MARY with the KB
- “W” x 15 IC
- LBC x 40 IC
- I may be forgetting one
ANNOUNCEMENTS:
- F3 Christmas party! Tomorrow at 8:00 pm, Skybrook Clubhouse. Bring the M. I promise, she’ll love it. $20 per head
- Operation Sweet Tooth. Bring your gifts to the party. You may be able to ship them to Buckwheat. Chime in if you know about that.
- December is FNG month. Take a minute to think about which sadclowns you know who need to get out here with us. You will doing them a favor.
PRAYER
- Help Sparknut tend to fatherly and husband responsibilities in the midst of the rest of life’s challenges.
- Give us strength and passion to lead.
MOLESKIN
- Extra props to those of you who endured Marie’s abuse yesterday and still posted strong this morning! Strong numbers for a 29 deg Bellbuster and great work by all with over 200 mericans. That was a tough one, especially following yesterday!
- 3 days in a row for new guy Fillmore! Well done. Keep it up my friend.
- Decaf, keep up the good work. I think that’s 2 for you this week.
…hope you got your money’s worth!
-Sparknut
5 Comments on “Turkish Merican Mambo”
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Looks like I missed a good one (or not)! Actually looks pretty tough! Apparently you’re getting pretty good at Qing these odd KB workouts! Sorry to miss today but the 55lb ‘Pup’ woke us up various times during the night for some reason. That said, still should have posted and it always happens that way. That extra 30 min or so of sleep doesn’t even come closed to making you feel as good as if you’d posted. Lesson learned (again!).
I’d echo that prayer request for myself and for all of us. We all need help and that is why we’re here, right? Better husbands, fathers leaders, etc. Just needs to be remembered and spoken from time to time. #ISI Thanks to all you F3 brothers for providing me more accountability than I’ve had in a long time!
Nice lead, @Sparknut. Missing the boot camps, and my body’s feeling it.
Missing Mary, was the Mason Twist.
Turkish get-ups are horrible. Hate I missed it…
Holding a KB in 29 degree weather has its own challenges I am sure. Hope to find out for myself soon enough.
BTW: Happy anniversary to me. Today is two years from my first Rolling Stone post.