Turkish Delight
I bet you didn’t know that Turkish get-ups are my favorite exercise. Well, if you showed up this morning to Crazy Ivan you do now. Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park. PAX were showing up right up until the buzzer and when we got started we were 14 strong. We finished with 16 as two brothers from Cletus joined us for Mary and COT.
FNGs:
None today
Warm Up:
SSH x26 IC
Windmills x10 IC
Daisy Pickerx x10 IC
Sir Fazio Arm Circles x10 IC
Trunk Twists x10 IC
Squat hold with bell while each PAX did a 5 count around the circle.
The Workout:
Everyone partnered up and congregated at the end of the parking lot where instructions were given. Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing. When partner 2 returned they would switch.
The things they did were:
Mosey with bell to middle of parking lot and do 13 curls. Continue on to the other side of the lot and do 13 more curls before returning.
Go to field behind lot and do 13 kettlebell swings. On #13 they threw it as far as possible and then bear crawled to the bell. Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.
Mosey with bell to middle of parking lot and do 13 triceps extensions. Continue to the other side of the lot and do 13 more before returning.
Crab walk with bell in belly to the half way point of the parking lot.
Do the same thing as curls and tris but with snatches
I really thought we’d have time to repeat but maybe that was a bit ambitious. Also, group one was super slow. I don’t think they liked their partners. After one cycle we were down to only 5 minutes left so we wrapped up and headed to….
Mary:
Midget love handles x13 IC each side
LBC x13 IC
American Hammers x16 IC
Announcements:
Painting in Garner today with Breach
2nd F lunch at Osha today
T-Claps (Recognition):
All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family
Prayer:
Cardinal from F3 Knoxville. Breach is working to identify the closes AEDs for each of our AOs. The Hunt center has one. Know how to do CPR, it’s helped save lives locally in JoCo.
Sick and injured PAX
Always an honor to lead. Thank you, men.
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