Strong gathering of men on a humid June morning for BRR strength and conditioning work. Due to a last minute Q commitment and a late swim meet YHC borrowed from Bogey's playbook on this one, but you'd have to #showtoknow since it's never before been #bb'd.
Mosey to back of church
Warmup (not in Bogey's repertoire)
- Cotton picker x 15 (IC)
- IST x 10 (IC)
- Slow deep squat x 10 (IC) – three count down, up on four
Grab your favorite kb and mosey to covered walkway
The Thang
AMRAP the following exercises for 30 seconds each:
- Thrusters w/ KB (KB goblet squat to KB press)
- Rt leg step up on wall (w/ or w/o KB)
- Lt leg step up on wall (w/ or w/o KB)
- KB swing
- Alternating reverse lunge w/ KB
- Sprint around the church- For the record Snoopy took Scrappy each lap and Denim held a steady third. Strong work all around.
Repeato, repeato, repeato
Return KB's and mosey to the hill.
- Run up hill, 7 burpees, down hill, low flutter
- Quadraphilia up, 5 burpees, down, low flutter
- Quadraphilia up, 4 burpees, down, low flutter
- Quadraphilia up, 3 burpees, down, low flutter
- Quadraphilia up, 2 burpees, down, low flutter
- Quadraphilia up, 1 burpee, down, low flutter
Mosey to front of church and circle up.
Mary
- LBC x 20 (IC)
- Elbow plank x 1 min – Friday
- Side crunch x 15 (IC) – Springy
- Diamond merkin x 7 (single count) – Scrappy
- Heels to heaven x 10 (IC) – Ty Webb
Recover, recover
Announcements
The Bear – need I say more?
Prayers
Lift up Olive and family for continued strength and for Michael's health. Thanks for taking us out Friday.
Moleskin
Thanks BamBam for the opportunity to lead this strong group. Despite the attempt at a tough beatdown, the chatter was in full effect. Learned that:
- Springy and Scrappy like to wrestle, or at least fondle each other and call it wrestling
- DH is on the fence for defecting from GoatBusters and joining Incognitians
- Blackbeard is an awesome down-hill slalom driver
- Burnsy is getting Black Tahoe'd
- Auto thinks he's getting Black Tahoe'd
- Friday still comes to F3 workouts despite what Charlie's thinks
- Scrappy and Dallas set up a race. Not sure if it's bear crawling or ice cream eating
- Everyone likes leg day