FOAD deleted
Workout Date:
10/26/2018
QIC:
OneCall
PAX:
Rousey, Penelope, Vitamin D, OneCall (QIC)
The Thang:
Conditions
Low 50’s. Cool, misty, then rained a lot
Raining in CF. Not raining at AO. But it was in the air. Decision made to roll to parking deck to keep heavy metal dry. 4 men lifted lots of stuff!
The THANG
Round 1
Swings
8-10 per bell
Pick 6 bells and get progressively higher in weight
Round 2
1 arm rows and switch to 2 arm rows if needed
1 arm deadlift on 80’s
2 arm deadlift on 100
1 arm row 80’s
1 arm row 100
Round 3
Bench the bells. Pick a weight, do 10, keep moving up in weight and keep doing 10. 6-8 rounds
Round 4
Plyo Merkins on bells – 2 merkins counts as 1 rep
10 on different weights
4x
Round 5
Halos with 20’s and 30’s
Round 6
Shrugs with heavy bells
4 sets; 10 reps each side
Round 7
Goblet Squats heavy weight – 4 rounds – 8-10 reps
Or if you have a bad knee or hop or pec or leg or whatever else Penelope and Rousey have going on, grab a bell and wall sit!
Round 8
Arms – Tris and Bis – alternate at each bell, so a round of tris at a weight, then a round of bis at the same wieght, then next weight and keep going. Various exercises done
Tris – kickbacks, 1 arm and 2 arm OH extensions, skull crushers, diamond merkins
Bis – concentration, standard, out, in, hammer, 2 arm, negatives
Round 9
Flutters while pressing a heavy bell – 10 IC counting the pressing of the bell while feet kept moving
Rousey and Vitamin D then did 30 swings to finish
TIME!
COT
Count-O-Rama – 4 swole dudes
Name-O-Rama
Prayer requests for Vitamin D’s FIL
Prayer requests unspoken
BOM by YHC
Moleskin
– Great time today!!!
– If you were there, or have been recently, you understand the title
– Strong work by everyone!
Announcements
– TOMORROW – 4th Annual F3GrandStrand Halloween Convergence!! 0700 Costumes or tacky tank tops required – BE THERE!!!
– Get with Snips if you are able to help flood victims in the evenings in the Rosewood area
Aye!
OneCall