September 21st, 2020 By Manwich

Well I can promise you this back blast won’t even come close to being nominated for BBOW.  Short and sweet.  YHC was glad to be back in the gloom after two weeks off!  And what beautiful weather this morning, nice and crisp.  Disclaimer read.  Pick up your bell and let’s go.

WARM-A-RAMA:

Farmer carry down to the HT lot, set your bell down circle up.  All IC:  SSH X 15, IST X 10, PP X 10, Prisoner Squats X 10, Merkins X 10.  Jog around HT lot to warm up muscles back to bells.

THE THANG:

Kettle bell stack.  Started off doing the first two segments of the stack where we warmed up in the HT lot, then every two rounds we picked up and carried our bells to a new location to add on two more segments of the stack.

1st round 20 KB swings

2nd round 10 Merkins, 20 swings

……3rd add 10 KB curls, next round add on 10 KB sumo squats, next round add on 10 KB dead lifts, next round add on 10 KB Tri-cep ext., next round add on 10 WWII situps, next round add on 10 KB Lunges, next round add on 10 KB presses, next round add on 10 KB lawn mowers.

Recover, Recover

MARY:

All IC:  15 X LBC’s, 15 X Low Flutters, 15 X W’s, 15 X Freddy Mercury’s

MOLESKIN / COT / NAME-A-RAMA:

Good to be back in the gloom as I’ve had a lot going on lately.  What doesn’t kill ya makes ya stronger!

Good to see F3 Plunger out there this morning!

RS Happy Hour this Thursday at Johnny Bruscos.  HC on RS Slack channel.

Bell Buster, Rolling Stone

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