I Don’t See the Bucket ?!

I Don’t See the Bucket ?!

Workout Date:

11/07/2018

QIC:

Rousey

PAX:

Skidmark, Boxcar, Brown Bag, Beefsteak, Crankbait, Texas Ranger, El Red Cardo and Quaker (AOQ)

The Thang:

Conditions: Low 60s and damp from a mild shower earlier in the morning.

Today was YHC/QIC’s turn to bring the pain to his home AO #BombSquad (BS).  The numbers have been steadily growing at BS with some high caliber guys consistently stepping up to Q bringing variety of challenging workouts!  YHC hid his torture devices in the back of his SUV and greeted the PAX as they arrived at the AO.  Most PAX as they said hi, scanned the COT to see if QIC brought “anything” (finding it strangely empty) and then relaxed.  One PAX said “I don’t see the bucket.”  Just before the 1 minute warning with 8 PAX enjoying some fellowship, QIC surreptitiously brought out his 5 gallon bucket with 70lbs of scalable weight, a 40# and 50# Kettle Bell (KB) complements of the Nan’tan.  All PAX lit up with joy!  Not really, but our new PAX Texas Ranger didn’t complain (we later attributed that to sleep deprivation from his newest 2.0.)  QIC, his #coupons and mini grease board with today’s #weinke, SF proudly waving and fellow PAX got to work!

Warm Up

IC 15 reps. of SSHs, TTTs, Windmills, Arm Circles and Imperial Walkers.

Beatdown

*PAX partnered up for accountability and to collaboratively choose the last exercise in the group.  Each PAX completes the entire list; however, exercises could be broken down in sets done in any order.  Most broke it down into 4 sets.

  1. 120 Merkins
  2. 120 Flutter Kicks (4-ct)
  3. 160 Jump Squats
  4. 100 KB Swings
  5. 60 BB Sit Ups
  6. 60 Burpees
  7. 4 laps around church (smaller loop)
  8. 1 bucket carry from COT to front of church, around drop off loop and then back.  Or 2 trips with 50# KB.
  9. Each group picks moderately hard exercise and does 160 reps.

Time!  Most finished.  Everyone looked spent with some appearing to have pushed past their perceived limit — great job!

COT
Count-O-Rama 9
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Beefsteak.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Turkey Trot run at Plantation Lakes (free sign-up ends today).  #TheVillage AO’s 1-year anniversary tomorrow; Boxcar and Sunshine to Co-Q!  And Texas Ranger’s family recently welcomed their 2.0 Isabella!

NMMS: Honor to Q and support BS!  This morning’s workout was tough; especially the 4th set.  However, the PAX grinded it out — well done!

Aye!

Rousey

How to Get a Grip on the Bucket Carry

Leave a Reply