The Bells Are Back In Town

Event Date

Jun 14, 2017


FNG1 is Short bus and FNG2 is Stitches (more to follow)

13 Men posted for a "surprise" KB incorporated midweek beatdown.

Warm-up

20 IC X SSH

15 IC x Cotton Pickers

15 IC x Imperial Squat Walkers IC

10 IC x diamond merkins

Carry a KB and line up at track and field area

                                                         

Break into 2 Groups – While KB cadence is being counted 2nd Group does alternate exercise “in sync”

15 IC x KB skull crushers

15 IC x KB squats

15 IC x KB swings

15 IC x Left arm curl

15 IC x Right arm curl

15 IC x KB Goblet Presses

 

High Knees

Butt Kickers 

Copperhead squats

Kriss Krosses

Mountain climbers

Mason twists

–Swap on completion –

 

Repeato with 10 IC

 

PAX Holds Plank while everyone rotates through to perform 10 x Leg lifts on pull-up bar #LooooongPlank

 

Return KBs to Launchpad and time for Mary

 

MOM

20 IC x Slow LBCs

15 IC x Slow and Low flutter

15 IC X Slow Freddy Mercury

15 x Low plank knee-ups

 

Reflection

 

“But you, my dear friends, must remember what the apostles of our Lord Jesus Christ predicted. They told you that in the last times there would be scoffers whose purpose in life is to satisfy their ungodly desires. These people are the ones who are creating divisions among you. They follow their natural instincts because they do not have God’s Spirit in them. But you, dear friends, must build each other up in your most holy faith, pray in the power of the Holy Spirit, and await the mercy of our Lord Jesus Christ, who will bring you eternal life. In this way, you will keep yourselves safe in God’s love. And you must show mercy to those whose faith is wavering. Rescue others by snatching them from the flames of judgment. Show mercy to still others, but do so with great caution, hating the sins that contaminate their lives.”

Jude 1:17-23 NLT

Mumble Chatter

 

  • FNG is Tyler (Hefty EH) Lots of fun facts, car upholsterer, Active Army National guard, originally from Denver, stomach issue this morning … we dub thee Stitches

  • Boone confused with KBs making an appearance on Wednesday as he thought they reserved for Friday. The joy of Q’ing is you can pretty much do whatever you want. Oh and you’re welcome

  • Emphasis on staying in synch with the cadence of the KB counts while doing the other exercises to focus on good form

  • Thanks for the Q assist Hefty so we could break out into 2 groups so we had enough bells for everyone

  • Clark was like a rabid dog trying to EH someone just passing through the parking lot #giveitaway

  • Expecting a big turnout on Friday now that you guys got the fever

  • Saturday could be a record turnout given we handed 600 flyers unlawfully across The Gates

  • Newbies Boone and Shortbus glad to have you guys hooked !