10 men including the Q joined at the blender for some bells and laps.
Started off with a warmup.
SSH x15
Cotton picker x15
Imperial Storm Troopers x15
10 burpees on your own.
Started Phase 1 at the base of the grassy hill. All exercises IC unless specified.
10 bicep curls/10 skull crushers -race up the hill and back
2 low flutter with press-race up the hill and back
20 kettlebell swings oyo-race up the hill and back.
Jedi took a nasty, and I mean nasty spill down the hill on this one. Shoutout to Red October and Bunyan for springing into action. I hope Jedi is ok. Last I heard he had a broken arm/wrist.
We moved from running up the hill to the end of the parking lot and back.
Lawnmower 15 each arm oyo – run to end of the parking lot and back
12 squat to press-run to end of parking lot and back
20 WW2 situps-run to end of parking lot and back
Phase two was a stack of exercises with running to the end of the parking lot and back
10 merkins-run
10 bicep curls/10 merkins- run
10 skull crushers/10 bicep curls/10 merkins-run
12 squats/10skull crushers/10 bicep curls/10 merkins-run
10 burpees oyo/12 squats/10 skull crushers/10 bicep curls/10 merkins-run
Phase 3 Sharknado.
All the pax picked an exercise.
VB-Kettlebell Swings
Tuck-Skull Crushers
FLo-Bicep Curls
Bunyan-???
Uncle Coco-Squat
Uncle Rico-One arm clean and jerk??
Tuffy-Overhead extensions. Burned!!
Finished up with a one minute plank. Ended up being around 2 miles and a ton of upper body work.
Kinda somber finish. We were all worried about fellow F3er Jedi. RedOctober had the car over and Jedi in it quick!! Going to avoing the grassy knoll for future events. Hope and pray for a speedy recovery, Jedi! Want to thank everyone that made it to The Blender today.