FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
Five One Minute 5 Second EMOM
Five One Minute 5 Second EMOM
Mary:
45 Seconds on with 15 Second Rest
Announcements: Stay safe and wear lights when running in the morning and at night.
Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
FNGs: None
Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.
The Workout:
Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT
Short lap around parking lot
ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT
Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches.
Announcements: Sign up to Q this summer!
T-Claps (Recognition): None
Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury. Rest from your work this weekend men! Love your friends and family well!
11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.
WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)
12 exercises 3 rds each (15, 12, 10 reps)
3 groups
1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.
Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q
Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.
Nice job today men!
BS Out
FNGs:None
Warm Up:Sir Fazio, Good Morning, Imperial Walkers
The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between
Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow. Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.
Announcements: None
T-Claps (Recognition):None
Prayer: Yogurt and SoftServe
A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.
Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills
Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd
Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10
Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd
Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga
Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.
Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!
BS out!