April 6th, 2018 By Pox

10 Stoners were intrigued enough for a new Bell Buster Friday format that they braved some rather cool weather and showed up to the CBA lot in the Gloom for some fun with Pox.  Kettlebells were set-up in a peculiar pattern, tires were on the ground, and Pox’s trunk was conspicuously filled with PVC pipes.  This is how it went:

Warm-o-rama: light mosey around lot, toy soldiers, lunge with elbows to ankles, pick-up PVCs

COP Warm-o-rama: PVC passthroughsx10, PVC toe touch passthroughsx10, SSHx10(IC), Merkinsx5(IC)

Pause for long instructions on the new format: High Intensity KBs, timer will be set, workout will begin, if you finish early you get to rest, if not you will be stopped when the timer stopped.  Idea is to push yourself to max, especially last round

Workout: 21-15-9 Cross-fit style rep scheme with two tireflips between each round (complete 21 of each exercise in order, flip tire, hop through tire, flip tire, hop through, and then start with 15…)

• Burpee over PVC (prop PVC up in KB, jump over on two feet after each burpee, no need to clap)
• KB Swing (Russian Style)
• KB Thruster (full squat directly into overhead press)

14 min Cap on time (everyone finished under 13 min so we all got a nice long 1-3 min breather)

Mobility:

Pause for Pox rambling on and on about how mobility and stretching aren’t the same thing, etc… blah, blah, blah…

3 Stations, mobility for 45 sec, 15 sec rest/switch position for 6 rounds (6 min), go to next station, etc. total of 18min:

• Couch stretch (now known as the couch potato strength thanks I believe to Dr. Phil) on CBA wall
• Paleo Squat assisted with sign posts as required
• Single leg band stretches: Hamstring, groin, IT band

Recover Recover

Moleskin:

• Continued prayers for Pax and family struggles and health challenges, safe travels for Whatley and his Schnitzel and Bratwurst eating adventure next week, and thanksgiving for Pox 2.8 (Dorothy)
• Great turnout for the new (at least for 5 weeks) Friday format.  I thought everyone really pushed it hard on the 21-15-9, its a different stimulus than a standard F3 workout, but if you push it, it will increase lean muscle and aerobic capacity.
• For those interested in what mobility really is, there are a lot of great resources out there; I’ll pass along additional info for those interested.
  • Homework for this week, try the couch stretch for 2min each leg next time you turn on your TV or if you’re adventurous a non assisted 5 min paleo squat
• Mucho respecto to our new Godfather who makes Schnitzel now the spring chicken in the group

Bell Buster, Kettlebells, M3

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