WARMUP
SSH (IC) x20
Goofballs (IC) x 15
Matt Biandis (IC) x 10 both directions
Failure to Launch x 5
Flying Sun Gods (IC) x 10 each leg
Capri lap – partner up – P1 drops for 3 merkins while P2 takes off with both bells – once P1 catches up with P2 – flap jack – and end up at the tennis courts
THE THANG
Service box ladder
Exercises starting at 5 OYO ascending up to 40
Round 1
5 Bell burpees
10 Clean & Press
15 Curls
20 Leg raises with bell extended up
25 American swings
30 Side to side squats
35 Skull crushers
40 Flutter kicks
climb back down the ladder
40 Flutter kicks
35 Skull crushers
30 Side to side squats
25 American swings
20 Leg raises with bell extended up
15 Curls
10 Clean & Press
5 Bell burpees
Brief intermission for the 10 OYO no shovel flag burpee penalty
Round 2
5 count Squat hold with bell extended out
10 Bell merkins
15 Plank rows
20 Alternating lunges
25 Around the worlds
30 LBC's
35 Calf raises
40 Side winders
Beta testing—PAX line up on opposite sides of the tennis net, sitting criss cross applesauce style—1st PAX extends bell overhead then hands over the net to next PAX—then back and forth—may need some tweaking
MARY
Included in the price of admission
REFLECTION
YHC has been catching up on the 43 Feet podcast and referenced the Q Source—Get Right, Live Right, Lead Right, and Leave Right
Then pointed out the first four points of Quadrant 1 (Get Right)
Q1. The DRP–did you take the blue or red pill when you woke up this morning?
Q2. King—A man's relationship with himself, his fitness, begins with his body. Preparedness requires you to be ready for the unexpected. Continue to excelerate.
Q3. Queen—Your daily discipline over what you put in your body. A man does not stay fit by exercise alone. The Queen can not be ignored, not even the storngets of kings.
Q4. Jester—The temptation of the flesh that hinders acceleration. It is the one stumbling block that man finds himself tripping over repeatedly until he "gets right." No matter how strong his king or queen, if he fails to prepare for his jester, he will not be able to "get right."
The link to the full Q source is below for anyone interested, and be sure to check out the 43 Feet podcast and the weekly roundtable call. Our brother Olive that Q'd Bellz last month was on there a few weeks ago talking about Operation Sweetooth.
https://f3nation.com/q-source-index/
Name-a-rama
Pray out
MUMBLECHATTER
-Sonar set his alarm on a Friday! So good to have him out for Bellz and coffee. He was so excited he brought 2 dumbells smart bells instead of one.
-Spork got back at it (and he laid down on the wet ground!). Good news is that he seems to be on the good side of his injury, but the fartsack is strong after a break. Keep at it brother. He took the first step this morning as he will take over the Q at SchoolBellz on the 4th Friday each month. Come out and support him next week!
-Mater has fully transitioned to a runner with posted OOT town solo runs, but his heart is still with bellz as he is all smiles (or was that YHC's jeggings that he was all excited about?) Someone was listening to the reflection too as there was some questionable "Queens" called at at coffeeteria
-Crawdad passed out some eye rolls on a few of today's exercises but was quick to point that there was a dislcaimer. May need to go back to the playbook to make sure these are approved next time.
-What a great Friday edition od Coffeeteria this morning. So much so that we will give a try on the second friday each month going forward. Put it on your calendar for January 11th after the workout. Bertha was waiting for the PAX ready to get his caffeine on. We had flybys from Diesel and Lightbulb, and caught up with GW (& his pretty shoes) and Slipper from SVU's "OTB" Hun Run group. Twas a good time.
-Such a pleasure to lead and be led by this group this year. Love you all. Have a very Merry Christmas with your families!
Hefty