FNG-1 = "Gray Hound", not registered on the website.
12 Pax at The Blender on a hot and humid day. Here is roughly what went down:
0500: YHC ran a mile ish and set out 2 tires for use later. Could not find sandbags, Cobains.
0530:
WARM-O-RAMA:
- Mosey around the parking lot, including Quadraphilia, high knees, and butt kickers
- Press Jacks x 15 IC
- Hand-release Mericans x 10 OYO
- Soybean farmers x 10 IC
- Hand-release Mericans x 10 OYO
- IST x 10 IC
The “Toys on the AO” Thing:
Mosey with KBs to the pull-up bars for:
- Pull-ups x 8 OYO followed by knee-ups x 12 OYO
- Hand release Mericans x 10 OYO
- Pull-ups x 6 OYO followed by knee-ups x 14 OYO
Get into 2 teams. One big tire per team.
- One person flips the tire 10 times (acting as the timer)
- Other Pax perform KB swings and Hand release Mericans
- Repeato until every Pax has flipped the tire, performed at least 25 Hand release Mericans, and at least 50 KB swings
Log work, grab 1 per team.
- Two people carry the logs a ways and back
- Other Pax plank
- Repeato until every Pax has carried the log
Time for actual kettle bell work, including:
- Overhead press x 10 IC
- Hand release Mericans x 10 OYO
- Squat to press x 10 IC
- Slow deep squats x 15 IC
- Hand release Mericans x 10 OYO
- Skull crushers x 10 IC
- Upright row x 10 IC
Scrawny guy audible: Quadraphilia up a hill and run back
Repeato on the tire work.
- One person flips the tire 10 times (acting as the timer)
- Other Pax perform KB swings and Hand release Mericans
- Repeato until every Pax has flipped the tire, performed at least 25 Hand release Mericans, and at least 50 KB swings
Put away all the toys. Return KBs to start-ex. Time for Mary.
Mary:
- Man Maker Elbow plank x 10 IC
- Crunchy frog x 10 IC
- Low flutters x 25 IC
- LBCs x 25 IC
Recover, recover. According to Strava, we covered 1.09 miles.
Moleskin:
- Prayers up for our friend Carpet Bagger, hopefully resting from his procedure yesterday. But there is a rumor he maybe showed up to Gladiator today.
- Good to meet Gray Hound today.
- Good to see Bogey for the first time in a while. Trimmer, but still strong. Much of the mumble chatter today centered around Pax horror stories of Bogey workouts at The Blender. Good times.
- Good to see Springfield for the second time in one week.
- Toxic was his usual mumble-chattering self, but Over Budget wasn't having some of it! They argued over whose Kettle Bell was bigger and maybe a few other things. Toxic also claimed his "school shoes" got muddy, lol.
- Blame Bunyan for the hand-release Mericans. Inspriation was his The Mighty Oak Q last Wednesday.
- Working out at GCC always reminds me of this horrible idea from Ramrod. I still don't like you Sir.
- Slingshot, was this your first taste of The Blender? If so, thoughts? Huge campus and lots of toys.
- Ultraman is a runner like YHC, but his kettle bell is heavier for sure. Nice work today.
- Flo, thank you for the opportunity to lead today. And Scrappy kindly took the Q for next week. Thanks Scrap!
Appreciate you gents. This was not a Bogey level beatdown I'll admit, but hopefully everyone got a bit of a sweat. Always a pleasure to lace them up with the men of F3.