0529 and ALL the Bellz and the shovel flag are shining in the beautiful gloom.
Disclaimer, and let's go!
WARMUP
SSH (IC) x 10
Ray Finkles (IC) x 5 each leg
Arm Circles (lil forward and back, big forward and back)
OH Claps (IC) x 10
Bobby Hurleys (IC) x 10
#22 Merkins OYO
Lil Baby lap to get the blood flowing
THE THANG
Strut down to the practice field with ALL the Bellz, shovel flag, and a 50lb bag of Chaffhaye
Partner up to someone with a bell 5 pounds heavier or lighter than yours
Partners line up ~20 yards apart facing with the Chaffhaye and Shovel flag positioned to create a halfway point in between.
All will perform and exercise of 20, then travel towards each other, trade bellz and make their way to the other side to do the exercise again with either a lighter bell (focus on form) or heavier (get stronger)
Rounds (all performed x20 OYO=40 each)
American Swings, Zamperini to trade bellz, American Swings
Curls, Zamperini to trade bellz, Curls
Deadlift, Bear crawl to trade bellz, Deadlift
Skull Crushers, Bear crawl to trade bellz, Skull Crushers
Chest Press, Lunge walk to trade bellz, Chest Press
Squats, Lunge walk to trade bellz, Squats
OH Press, high chest hold carry to trade bellz, OH Press
Clean & Press, high chest hold carry to trade bellz, Clean & Press
Rows, Goblet carry to trade bellz, Rows
Calf raises, Goblet carry to trade bellz, Calf raises
Finale..ALL PAX hold bell overhead while one PAX carries 50lb Chaffhaye bag from start to shovel flag and back. Switched sides after halfway to get the arms a rest, the repeato until ALL PAX have carried (~50 yards)
Head back to launchpad with ALL the goodz.
MARY
1 minute American Hammers with bell
REFLECTION
Proverbs 11:25
"A generous person will prosper. Whoever refreshes others, will be refreshed."
In the week of giving that is our School supply YHC is reminded at how awesome the PAX are when asked to step up. Not guilt trip intended with the verse. Only love and appreciation for you all.
MUMBLECHATTER
-Plenty of jokes to be had with the wet, heavy Chaffhaye sack. There are more ideas with this so it may make a reappearance given the suck factor.
-Sonar makes his always quarterly SchoolBellz cameo to which we always enjoy. Just make it more often! He's also sexy AND smart. Who knew?!?
-EK (Elk Knob) got an apostrophe along the way somewhere (I'm guessing Zippy). He also hates running (that will change sire, that will change). Great to see you out this week. Keep killing it!
-Mater was getting some last minute upper body training in preparation for his race tonight. We prayed for him (and the other drivers). We need to get a 2nd F event planned to watch a race brother so give us some dates when you know.
-P Funk likes em thicc…the Bellz that is.
-Get this!…so when given an option on the chest press to do it prone or standing brother Spork laid…in…the…wet…grass?!? And of course two guys rolled up as we were finishing and they got the customary EH from him:-)
-C# HC's early in the week and posts (reluctantly) after learning that tonight is Couple's Workout at Burn Bootcamp. #DoubleDown Be sure to tell Jeeves and Rebound hello for us.
-Zippy rocks the Yeezus tank alongside YHC's Jesus tank. Too funny.
-Plenty of options ITG gloom with Spork handling Mustang (2.0 friendly I heard) and Cheetah at SVU. The Summer Tri series continues with a 5k at 0545, then a ~750m lake swim (~0615), 5-10 mile bike ride (0635), then Bootcamp (0700). Feel free to join us for one or all of them. Launches from the SVU poolhouse at 0545.
-Lastly, for any of those that have donations/supplies for our school drive, YHC will be at the SVU workout tomorrow and coffeeteria at Cabellas after.
Aye,
Hefty