A strong, and seemingly eager, PAX of 13 F3ers gathered in the gloom, with cinder block workout buddies in hand, for a Boot Camp beatdown Samson style at the state-of-the-art big green gym of Grace CovenantChurch.
Warm Up:
One-Arm Kettle Bell Zamporini x 100 yards
SSH x 15
Windmill x 15
Merican x 10
One-Arm Kettle Bell Zamporini x 80 yards
Over to pull-up bars
Main Event:
Pull-Up x 5
KB Lawnmower Right arm x 10
KB Lawnmover Left arm x 10
KB Shoulder Press, Right Arm x 10
KB Shoulder Press, Left Arm x 10
KB Upright Row x 10
Slow Merican x 5
KB Chest Press x 10
KB Squat x 10
KB Alternating Lunge x 10
Recovery mosey lap around softball field
Big-Baby Crunch x 10
Pretzel Sit-up left x 10
Pretzel Sit-up right x 10
Pull-Up x 10
KB Lawnmower Right arm x 20
KB Lawnmover Left arm x 20
KB Shoulder Press, Right Arm x 20
KB Shoulder Press, Left Arm x 20
KB Upright Row x 20
Slow Merican x 10
KB Chest Press x 20
KB Squat x 20
KB Alternating Lunge x 20
Big-Baby Crunch x 20
Pretzel Sit-up left x 20
Pretzel Sit-up right x 20
Recovery mosey lap around softball field
Pull-Up x 15
KB Lawnmower Right arm x 30
KB Lawnmover Left arm x 30
Slow Merican x 15
KB Chest Press x 30
KB Shoulder Press, Right Arm x 4
KB Shoulder Press, Left Arm x 4
KB Upright Row x 30
KB Squat x 30
KB Alternating Lunge x 10
Recovery mosey lap around softball field
Mosey back to church patio
Big-Baby Crunch x 30
Pretzel Sit-up left x 30
Pretzel Sit-up right x 30
Burpee x 10
Beginning Temperature: 67F
Weather conditions: Dry.
Total Running with or without KB Distance: most likely .50 mile
Total Planking Time: less than one minute
Total time: 45.00.00
Moleskins:
1. Great effort by all posting.
2. Sorry Springfield had to miss this one – hope he gets the gas issue fixed up before having to cut the locks.
3. Great to see ole faithfuls like Calypso and Boar Hog out today.
4. Hey, this is probably a first, a Blender WO without any KB swings. Hope we didn’t break some sort of law of physics.
5. Might be a few sore arms and shoulders tomorrow. Good sign of change.
6. Interesting to see Bam Bam make a relatively cautious lap the first time around after noting the “Recovery Mosey” – he’s always thinking.
6. As always, an honor to lead fine men at The Blender.
7. Word on the street is that Springfield is cooking up a good one for The Blender next week; stay tuned.