5 #HIM and a little weight

5 #HIM and a little weight

Workout Date:

10/18/2019

QIC:

Rousey

PAX:

Humpback, Billboard (SandBlox AOQ), Penelope (Comz Q), and Hamburglar (AOQ)

The Thang:

Conditions: High 50s; chilly for us Southerners that prompted us to take the show to the Market Commons parking deck (the cold weather alt. #BeachBells BB AO location).

Equipment: Kettle Bell (KB); weights: full load of bells this morning (part OneCall’s stash and part Hamburglar’s stash). So, 1 set of 30 lbs., 1 set of 40 lbs., 1 set of 50/55 lbs., 1 70 lb., 1 80 lb., and 1 Club Bell (CB).

YHC/QIC’s turn to Q #BB.  YHC was running behind this morning – due to an alarm clock failure – and still managed to arrive at the parking deck on time! Stayed under the 10 MPH enforcement threshold holding it at 9.999 MPH over the limit – lol! 5 #HIM showed up and YHC delivered the following:

Abbreviated welcome to BBs, disclaimer, and we got to work…

Warm Up: Apx. 2 minutes of Pax choice preferably traditional Swing.

Circuit 1: 2 rounds of…

Station (S) 1: “Timer”. Farmer’s Walk (FW) (Pax choice) 70lb. or 80 lb. KB 20 yards to CB, 3 swings of CB, then FW KB back to start, and shift.

S 2: Pax choice of body weight leg exercise.

S 3: 321 Manmakers. 3 Abyss Merkins, 2 Rows or Heavy Pants, and 1 Snatch or Clean & Press (S/CP) = 1 rep. w/ 30 lb. set.

S 4: Same as above w/ 40 lb. set.

S 5: Same as above w/ 50 lb. set.

Circuit 2: 2 rounds of…

Station (S) 1: “Timer”. FW (Pax choice) 70lb. or 80 lb. KB 20 yards to Club Bell (CB), 3 swings of CB, then FW KB back to start, and shift.

S 2: Pax choice of body weight leg exercise w/ 1 of the 50 lb. KBs.

S 3: 123 Manmakers.  1 Abyss Merkin, 2 Curls (single or double depending on weight), and 3 S/CP or traditional Swings = 1 rep. w/ 30 lb. set.

S 4: Same as above w/ 40 lb. set.

S 5: Same as above, but “staggered” version w/ remaining 50 lb. KB.

Circuit 3: Pax partnered up.  Each Pax did 25 BBSU strict form with partner holding feet.

Circuit 4: Big Boy Sit Ups (BBSU aka the “real” sit up). Pax partnered up. Partner 1 does 30 traditional Swings with a challenging weight; Pax 2 does continuous LBCs. Swap out.

Circuit 5: Bi and Tri Blast.  Using all the KBs, Pax alternated bicep curls (single arm or double depending on weight) and tricep extensions (again modifying depending on weight) shifting down to each weight with the “timer” a double FW of the 80 lb. and 70 lb. KB 20 yards and back.

Circuit 6: BBSU. One last time. Pax partnered up.  Each Pax did 25 BBSU strict form with partner holding feet.

Cool down: QIC lead the Pax in a quick round of stretching exercises.

Time!

COT
Count-O-Rama 5
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F (10/26 Halloween Convergence at #WH and 12/7 Christmas Party) and 3rd F opportunities and events throughout the region.

NMMS: Strong work this morning…good form…slow & steady! Penelope is posting at #BB consistently getting stronger; the same w/ Humpback enhancing his functional strength through KB training; Hamburglar is laser focused to crush his first ½ Marathon this Sunday; Billboard has lost 36 pounds looking chiseled; and YHC is just trying to stay consistent in both diet and exercise!

Aye!

Rousey

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