• When: 10/16/19
  • Workout Style: Bands/bells
  • QIC: Griswold
  • PAX: Huckabee (respect), ponch (respect), Navy (respect), couch potato (respect), Cooter, Maytag, purple rain, frank n beans (respect respect), cat fight, burnout, Cheech, Birdman, Griswold QIC
  • AO: Prometheus, Rolling AO

Checking the forecast, the Q was glad that the Prometheus was a rolling AO. Maytag’s famous spot to hide from the rain was chosen: Java post with the large overhang. The Q was out of his comfort zone with bands and bells, so a Weinke was produced the night before and then Omaha’d with a plan to stay under the shelter. Not trying to hide the fact that he got a little help from the M, the chatter continued and all the bands and bells were compiled under the shelter. After some second F with 13 men, a hard start was called at 5:30. Warmarama followed by a weak mission statement, disclaimer, and some random mumble chatter: Cheech girl fights (forward and reverse), windmills, teapots, butterflies, Supermans, and IronMans (all IC 10 reps).  

It was now time to get the business with the bands. We performed three-way bicep curls, at which time Navy decided share with us that he’s never done a three-way before. 🤭  Next, we did some side steps with band resistance (straight leg and in a squat) with Imperial Walker’s in between. We headed out in the light rain to the Ribey’s Fence. Our “Pull” was Y, T, and arrows (three-way lats) and our “push” was resisted punches. It was then time for a palete cleanser lap and back to the overhang for some partner work. A series of exercises were performed on each end of the overhang with partner 1 on kettle bells and partner 2 on bands, then run to flip-flop and repeat. Each time the partners passed each other, 3 booya merkins were performed.  after four rounds of this, we gathered together with bands and bells for another series of “push and pulls” alternating exercises at 20 each, and six Burpee‘s to finish up the sets. Another palate cleanser was ran around the building in between. At this point the light rain felt good. With about five minutes to spare. We set our kettle bells upright for some Mary. Feet together heel taps on each side of the bell for a version of American hammers. Followed by plank step-over Merkins and another set of heel taps over the kettle bell, then plank step-over Merkins until a hard stop.

Preaching posture all day as a physical therapist, F3 workouts usually go against everything that was ingrained in the Q as proper balance and form. The bands and bells provide an opportunity to get some “pull” instead of always a “push”, or some hamstrings instead of quads. Balance can prevent injuries and improve posture.   If you have not already, the Q encourages you to at least read the intro to this article so we can expand some balance in our Boot Camp workouts. 

https://bootcampideas.com/balancing-your-bootcamp-training/

Thanks for the opportunity to get out of my comfort zone Ponch.  Glad to see the Prometheus grow!

Griswold 

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