Workout Date:





Bling, Billboard, Weedeater, Rousey, OneCall (QIC)

The Thang:

Eh.  50’s.  Decent.  Windy at the AO tho made it feel colder.  Then it started raining

Found out yesterday YHC was gonna Q as Wolverine is out with the flu.  Come up with something that would destroy us all.  Mission accomplished.

100 lb KB
2 x 80 lb KB
70 lb KB
60 lb KB
2 x 50 lb KB
2 x 40 lb KB
2 x 30 lb KB
2 x 20 lb KB

1 minute warning
Tunes Cranking
Disclaimer given to 4.  Rousey was a minute or 2 behind, but he made it

Grab a bell and Swing; loosen up; do every bell; 8 reps per bell.  Start light and work up.  1 arm or 2 arm; mix it up.  13 bells.  104 swings at least.  More if you did both single arms on each weight

The guys liked the complex movement we did last week, so we did it a little differently, but kept same idea
Used the 20s, 30s, 40s, 50s and 80s.
Burpee through bells
1 Deadlift from ground
1 2-arm Bent over row
Clean the weight(s) into a deep squat and then overhead press
We did 10 reps on 20’s, 8 on 30’s, 6 on 40’s, 4 on 50’s.
For the 80’s we eliminated the clean and press.  8 reps.

20’s – Merkin with 1, lift up and straight over back down – 5 reps each side
30’s and 40’s – Merkin, right arm row, left row.  That’s 1.  10 reps.
50’s – Tempo Abyss Merkins – 10
60 and 70 – uneven merkins – 5 each arm on each weight
80’s – Tempo Abyss Merkins – 10
100 – bench it

Rain started

Water and metal = slippage
There were some other discussions of slippage, but the title of the BB relates SOLELY to the slippage experienced at #BeachBells on this rainy am.

ARMS!  #OfCourse
We would do arms on every single weight.
Alternate a bicep and tricep exercise.  8 reps each time
20 lb KB – concentration curls and kickbacks
30 lb KB – cross curls and 1 arm extensions
Rain got much worse somewhere in here
40 lb KB – curls and 2 arm extensions (as the weights got heavier, if you needed to do 2 arm curls or negatives, do em)
50 lb KB – curls and 2 arm extensions or skull crushers (these were quickly eliminated as the rain was really coming down and having a permanent dent in your face from a KB did not seem like a good idea)
60 and 70 and 80 and 100 – same, but other option of diamond merkin on KB given

Rush everything into car
As Weedeater said – that’s a workout in itself.  Yep.  Every week I gotta load the car at home, and then unload it!  Feel free to come over and help!


Count-O-Rama – 5
Prayer requests unspoken

– Apparently, Billboard is now taking Belfies and sharing them. Consider yourself lucky when (or if) you get one!
– Strong work as always!

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Dragon Boat coming.  We have 1 full boat of 20 men.  Would love to have a 2nd.  Even if that one is mixed with 2.0’s, M’s.  Be in a different division but still AWESOME!


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