2 for the price of 1

2 for the price of 1

Workout Date:

09/01/2017

QIC:

OneCall

PAX:

Rousey, Mudslide, Podcast, Wolverine, Bluegrass, OneCall (QIC)

The Thang:

Conditions
74, humid

Yesterday there were insane thunderstorms and tornado warnings, so we had some chatter about where the workout would be, but the weather was just fine this am, so we hit our usual spot.  YHC brought the bells, Wolverine brought the flag and his pre-workout insanity, Mudslide brought the entire gym, Rousey brought his bucket (that we looked at), Podcast brought a SHORT SLEEVE TSHIRT – WHAT?!? – 1st time, he didn’t know TANK TOPS ARE MANDATORY.  And Bluegrass bought his BA self.  Notably missing were Valvano, Weedeater, and Flash.  Bling and Billboard had legit excuses.

YHC took the Q at Wolverine’s request and had come across a different type of KB workout than our typical stuff, so wanted to try it out.

We had a ton of stuff out there:
20lb KB
20lb dumbbells x 2
30lb KB x 2
30lb dumbbells x 2
36lb KB
40lb KB x 2
50lb KB x 2
80lb KB
Olympic bar with 205
Box
100lb Heavybag

The plan was basically to use double weights for everything we could

Round 1
5 reps across the board – Swings – a KB or dumbbell in each hand
Do what you want with the solo 20.  Basically we all curled it. #Arms
Also, do what you want with the 36 – Mudslide did some weird swinging (insert word of choice here) that he claimed was for his shoulders?!
2 hand swing the 80
Deadlift the bar – always dead lift the bar.  Heavy weights stimulate (yes I said stimulate to the snicker of Rousey) muscle growth!

Round 2
5 reps across the board – Snatches – a KB or dumbbell in each hand
Do what you want with the solo 20 and the 36
Snatch the 80
Deadlift the bar

Round 3
5 reps across the board – High Pulls – a KB or dumbbell in each hand
Do what you want with the solo 20 and the 36
Upright row the 80
Deadlift the bar

Round 4
5 reps across the board – Shoulder Press – a KB or dumbbell in each hand
Do what you want with the solo 20 and the 36
Upright row the 80
Deadlift the bar

Round 5
5 reps across the board – Bent over rows – a KB or dumbbell in each hand
Do what you want with the solo 20 and the 36
1 arm row the 80
Deadlift the bar

Round 6
5 reps across the board – Chest
20lb dumbbells – merkin, lift right arm up and over; merkin, lift left arm up and over; Rinse and repeat – 10 reps (on the merkin)
30lb KB’s – merkin, 1 arm row, merkin, other arm row; Rinse and repeat – 10 reps (on the merkin)
30lb dumbbells – stand em up; abyss merkins x 7
40lb KB’s – abyss merkins x 7
50lb KB’s – were moved to the heavy bag where we balanced on it and benched the KB’s
Close grip merkins on the 80
Deadlift the bar

Round 7
5 reps across the board – Clean/Squat/Press (#Killer) – a KB or dumbbell in each hand
Do what you want with the solo 20
We moved the solo 36 to the box and did goblet squats with it, butt touching the box (guys wondered if Geno could do that, but he never shows up to #BeachBells so we may never know)
1 arm shrug the 80
Clean and press the bar that we brought down to 135lbs

Round 8
7 reps across the board – arms – alternate curls and extensions and blow out your arms
Hit every station
2 handed negative curls on the 80
The bar remained stationary as I think we were all totally wiped

Time!

COT
Count-O-Rama – 6 with 1st timer Podcast
Name-O-Rama
Praise report for Wolverine’s son!!!
Prayer requests for Sandberg and girlfriend
Prayer requests for Houston
Prayer requests unspoken
BOM by YHC

Moleskin
– Awesome awesome work.  That kicked my butt and I hope it did everyone else’s!
– It’s great that Rousey is coming out every week and now, and despite his humbleness, he destroys everything out there.
– Awesome to have Bluegrass when he can coordinate with the M (we just need overcast weather every Friday!)
– Podcast is all in since starting and great having him join this morning – just remember the tank top next time!
– Wolverine and Mudslide are always there with great ideas, form corrections for new guys to teach, and awesome attitudes!!

Announcements
– Guest Q at #Warthog and at #Timeshare tomorrow
– 3 mile pre-ruck at #Warthog tomorrow – 0600
– Podcast has his VQ (already!) on Saturday September 16 at #Warthog
– Monday / Labor Day – try to be at #BombSquad – http://f3grandstrand.myrtlebeacheventmaps.com/regionnews/labor-day-2017/

Aye!
OneCall

 

 

 

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