On the Board First!

On the Board First!

Workout Date:

02/14/2020

QIC:

Rousey

PAX:

Lombardi, Penelope (Comz Q) and Hamburglar (AOQ)

The Thang:

Conditions: Mid 50s. #Beachbells (BB) workouts are held in the rear parking deck near the movie theater until Spring.

Equipment: Kettle Bell (KB); weights: 1 30 lb., 1 40 lb., and 1 50 lb.

YHC/QIC’s turn to Q #BB this month. Minimal chatter on Slack, but I did get a HC from Hamburglar and then an inquiry later on from Lombardi.  So, YHC figured it would be a decent number – 4 #HIM ultimately showed up. And later after the workout, it dawned on YHC that we (Team Participation Trophy…clocking in at 0.0 points in the 2019 #shieldlock challenge) had actually assembled this morning, so we are “on the board” first for 2020!!  Keep Bubbles away from the #SL plaque, and I’ll take the hearts this time Kiwi.

Warm Up: 1 minute of traditional swing.

3 Rounds (1 minute of exercise/AMRAP w/ 20 seconds of rest/transition) of the following with exercises swaped out during each round as noted (to the best of my memory):

  1. Traditional KB swing w/ desired weight of choice. (R1 and 3). Curls. (R2).
  2. Wall Sit. (R1 and 2).  Sun gods. (R3)
  3. 321 Manmaker compound movement (3 staggered Merkins, 2 Rows, and 1 Clean & Press or Snatch) (R1 and 3). 123 Manmaker compound movement (1 staggered Merkin, 2 Curls – single or double, and 3 Goblet Squats) (R2).
  4. Supermans (R1 and 3) and Pax choice of core exercise (R2).

1 round of: Pax paired up; 1 did 3o KB swings of weight of their choice while the other did AMRAP LBCs then swap out.

1 round of P90X ab ripper workout w/ just half of normal reps. /exercise (12 instead of 25), but we blew it out at the end with 100 American Hammers IC.

Quick stretch.

Time!

COT
Count-O-Rama 4
Name-O-Rama
Praise report/Prayer requests: Spoken (especially for the parents of Faye Swetlik and LE working the crime) and unspoken.
BOM by Lombardi

Announcements: Check out F3 Grandstrand (GS) regional website, Slack messages and Twitter posts for daily updates and information. Plenty of 1st F, 2nd F (ex. Helping out w/ F3GS’s bid for the National Convergence in 2021) and 3rd F (2 Q-sources) opportunities and events throughout the region.

NMMS: KB training is a great way to build cardio, functional strength and push/pull strength bringing benefits to all other activities!  Give #BB a try next Friday!!

NMMS2: Happy Valentines Day!  Don’t mess it up.

NMMS3: Good luck to OneCall, Bling and Valavano this weekend on the GORUCK Bragg Heavy!!

Aye!

Rousey

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