Give Me More Bells!

Conditions: 70s, foggy and HUMID!

YHC had been the keeper of the Nantan’s Kettle Bells (KBs) since he was DR in Opryland for the KLOVE fan awards (sounds amazing!)  YHC Q’d BeachBells last Friday, had incorporated the KBs (as a pull-up substitute) into the annual Memorial Day MURPH at BombSquad (BS)…and since the KBs were becoming a #crowdpleaser at BS… YHC thought why not use them again for today’s bootcamp!  Gotta have more cowbell baby! (nod to SNL Will Ferrell and Christopher Walken skit).

YHC rolled up into the AO parking lot and saw 1 PAX, then another arrived, then a trio in a mini-van, 5, 7, and grew to 12!  Not bad for a mid-week beat down!

1 Minute warning.

Welcome to F3, mission, disclaimer and we got busy…

Warm Up:

OYO 20 – 25 reps. of SSH and divebomber Merkins; IC 15 – 20 reps. of TTTs, Windmills, LBACs forwards & back, and Overhead Claps.

Finally OYO: 10 Burpees.

Beatdown:

SEGMENT 1: LAZY DORA

Circuit 1: Partner 1/P1 does 1 minute Wall-Sit while Partner 2/P2 does Flutterkicks, swap out until total time of Wall-Sits is 6 minutes.

Circuit 2: (swap partners/SP): Partner 1/P1 does 10 Burpees while partner 2/P2 Planks; swap out until total number of Burpees is 60.

Circuit 3: (SP): P1 does 25 Squats while P2 does Big-Boy Sit-Ups, swap out until total number of Squats is 150.

Circuit 4: (SP): P1 does 25 Scorpion dry-docks while P2 does Heels 2 Heaven, swap out until total number of SDD is 150.

SEGMENT 2: BATTER’s UP

Enter the KBs!!  One PAX (batter) performed 30 KB swings with their choice of weight (either 40 or 50lb).  Second PAX (on deck) did LBCs waiting on the 1st PAX to complete their reps.  Rest of PAX (in the hole) were doing other static exercises (1/2 of them Wall-Sits and the other 1/2 Alt. Shoulder Taps) and all shifted down as each KB swinging PAX finished their above reps.  We only had time for 1 round, and YHC modified the segment (i.e. 2 PAX swinging the KBs at the same time) due to time constraints.

SEGMENT 3: COP

YHC/QIC had Quaker (as the BS AOQ) and Red Coat (as the newest PAX) lead a round of MARY.  QIC finally wrapped it up with “One Up” – YHC threw out a number of Merkins to complete as our final exercise; the other PAX would”one-up” it by a higher number and so on.  15 became 20 then 25, 30 and we settled on 35.

Time.  Shirts wet; PAX looked spent.  Humidity made sure all got their money’s worth.

COT
Count-O-Rama 12
Name-O-Rama
Praise report/Prayer requests: Spoken (prayer for Super Dave’s daughter and my middle 2.0 “Feathers” starts a job at Chic-Fil-A) and unspoken.
BOM by YHC

Announcements
Be sure to check out our regional website and get on Slack.  3-year convergence at WH on 6/9, Iron Shovel PAX, beach workouts on Sundays (starting 6/3) throughout the Summer, and family beach cookout & CSAUP on 6/16.

NMMS: High energy this morning!  The encouragement among the paired PAX as they completed their lazy dora circuits (with PAX who they just met) to the mental fortitude to push through the humidity (and mosquitoes!) completing their KBs swings was on display…#HIM…#ISI.  All around great work!  Thanks for the opportunity to Q!

Aye!

Rousey