• When: 06/13/18
  • Workout Style: KETTLE BELLS
  • QIC: RON BURGUNDY
  • PAX: Villa (Respect), Blart (Respect), Pedro (Respect), Chatlee (Respect), Wilson, FNG now Rubberband
  • AO: Back Blasts

YHC arrived to find Dr. Evil waiting for the PAX to arrive for the 2nd day in a row. They must put an emphasis on getting to the AO early in Kernersville.  The PAX slowly gathered and Chatlee had brought an FNG. The countdown was given and YHC gave the 3 F’s and the mission statement. Reef Donkey led the PAX around the golf hut by way of the cart path and we circled up on the street.

WARM-A-RAMA

Reef SSH x 20, RB Sun Gods x 10 each way, Reef Cotton Pickers x 15, RB Imperial Walkers x 15, Reef Hand Release Merkins x 15

Mosey back to the circle of bells

THE THANG

5 Burpees OYO

Curls X 15 Each Arm

Kettle Bell Swing x 15

Shoulder Press x 15 Each Arm

Mosey to the fence by the pool. Bear Crawl to the big oak tree by the entrance. Run to the Oak tree by the golf cart, turn and go to the picnic tables

Step Ups x 15 and mosey back to the start

Skyscraper Squats. This is something I picked up from Gilligan the previous day but couldn’t remember the name. I thought mine was appropriate. You start by doing 5 squats and holding for 5. On increments of 5 you hold for that number. We went up 5, 10, 15 and down 10 and 5. Like going up and down an elevator. YHC once again had issues from the PAX not understanding the instructions. Villa had a tough time getting the concept and then the light bulb went off. Blart suggested that a Steamer explanation might be need for the exercise.

5 Burpees OYO

Drive the Bus IC X5

Front Row x 15

Bent Arm Row, Each Arm x 15

Skull Crusher X 15

Mosey to the fence by the pool. Bear Crawl to the big oak tree by the entrance. Run to the Oak tree by the golf cart, turn and go to the picnic tables

Step Ups x 15 and mosey back to the start

Curls X 15 Each Arm

Kettle Bell Swing x 15

Shoulder Press x 15 Each Arm

Drive the Bus IC X5

Front Row x 15

Bent Arm Row, Each Arm x 15

Skull Crusher X 15

Mosey to the fence by the pool. Bear Crawl to the big oak tree by the entrance. Run to the Oak tree by the golf cart, turn and go to the picnic tables

This time we joined the HIN crowd ion the picnic tables. They were nice enough to ask if we wanted to join them but no. They did Durkins, we did Step Ups x 15 and mosey back to the start

5 Burpees OYO

Mary

American Hammer w/ Bell x 15

WW1’s x 15 SC

LBC’s x 15 IC

One round of Big Sexy to close it out

Pickle Pounders x 10, Boss Tweeds x 10 and Monkey Humpers x 10….Hard Stop

 

Announcements Court-Monkey Wrench, Swash-Tinactin, Rolling Stone-Ricardo VQ at the AO, Man of War-Puddles

COT

Continued prayers for Blart’s M, and his family. Rameses took us out as eloquent as always.

It is always a pleasure to lead the men of F3. I was proud to see Villa post three days in a row. Chatlee bringing a young man into F3 and paying it back. Wilson is just counting the days until he joins the respect club. Blart was a welcome site., with all he has going on he still showed to help me get better. Pedro is a great example to all and at a young 70 is just getting started. Our FNG, now named Rubber Band, at 19 never broke a sweat according to Pedro.  Keep passing it on guys, keep passing it on.

 

YHC Ron Burgundy

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