Manmaker Mania

Conditions: High 60s; uncharacteristically cool.

Equipment: Kettle Bell (KB); weights: Full load of bells this morning. So, 1 20 lb., 1 set of 30 lbs., 1 set of 40 lbs., 1 set of 50 lbs., 1 60 lb., 1 70 lb., 1 set of 80 lbs. and the whopping 100 lb.

YHC/QIC had been DR for a few weeks and wanted to get back into the Q rotation at #BeachBells (BB). YHC figured with some of the brutal workouts that occurred throughout the week… #IronPax #3, #ElevationMonday, #Waverucker, #MerkinMania, etc. that today’s #weinke with the bells would be slow, steady, good form and compound movements combined with core work and partner work (for support & accountability).  7 #HIM showed up including Varsity (welcome back!) and YHC delivered the following:

Abbreviated one minute warning, welcome to BBs, disclaimer, and we got to work…

Warm Up: 2 minutes of Pax choice.  Penelope rolls in a little late, but he is staying consistent in posting recovering from his hip surgery (the only truly bad workout is the one you don’t do).

Circuit 1: With the KBs lined up by weight, Pax rotated through each bell doing 5 – 12 traditional Swings depending on weight (lighter KBs 12 reps.; heavier 5 reps.) and skill level.  The exception to the Swings was 8 Lunges with the 20 lb. and 12 Deadlifts (DL) with the 100 lb.  1 round.

Core Work (CW) 1: Pax partnered up.  Each Pax did 12 BBSU strict form with partner holding feet. It’s amazing how much harder these are with strict form.  OneCall had challenged/lead us through a round of these during a past #WaveRucker workout and YHC is now trying to keep this protocol when doing BBSUs.

Circuit 2: 321 – Manmakers.  On the 30s, 40s, 50s, 60/70, and 80s: Manmaker with 3 Merkins, 2 Rows or Heavy Pants, and 1 Snatch or Clean & Press = 1 rep. 6, 5, 5, 4, and 4 reps. respectively with the aforementioned weights.  Continue Lunge and DL w/ 20 lb. and 100 lb. respectively.  1 round.

CW 2: Same as CW 1, but ea. Pax does 15.  Valvano with impeccable form!

Circuit 3: 123 – Manmakers.  On the 30s, 40s, 50s, 60/70, and 80s: Manmaker with 1 Merkin, 2 Curls, and 3 Squats or DL = 1 rep.  Due to time constraints and a better flow suggestion by Bling, each Pax does 1 rep. of each set of KB weight and shifts down. Continue Lunge and DL w/ 20 lb. and 100 lb. respectively. 1 round.

Circuit 4: Pax line up shoulder to shoulder. Continuous Flutter Kicks by all with 1 Pax pressing the 80 lb. KB 15 – 20 times and passing it to the next Pax. 1 round.

CW 3: Same as CW 1, but ea. Pax does 20.

Circuit 5: Pax partnered up. Partner 1 does 30 traditional Swings with a challenging weight; Pax 2 does continuous core exercise of choice. Swap out. 1 round.

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

Time!

COT
Count-O-Rama 7
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by OneCall.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1^st F, 2^nd F and 3^rd F opportunities and events throughout the region. #Shieldlock is underway; groups are still forming. New AOs such as #ElevationMonday have launched. Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Strong work this morning…good form…slow & steady!   Manmakers were a #crowdpleaser.  4 Pax (“Best Team”) for a double down (Headgear lead Yoga or #Soga and #BeachBells).

Aye!

Rousey