Recycled

Recycled

Twenty eight menfolk, including 1 FNG, threw common sense and claims of damages to the curb. Shuffle to the lower lot…about 50 yards out, I notice Bugeater’s “My First Kettlebell” (by Mattel) and call out a switch for the remainder of the mosey.

Reunite with your KB (and it feels so good), flap about to get loose, run around the church, then get at it.

ROUND 1

• 4 snatch R / 4 snatch L, Run to first median and back (2 x 25 yards)
• 8 snatch R / 8 snatch L, Run to second median and back (2 x 50 yards)
• 12 snatch L / 12 snatch L, Run to road at top of hill and back (2 x 100 yards)
• Run around the church. Lock it out while you wait.
• Reps were 5/10/15 for KBs 35# and less.

ROUND 2

• 4 high pull R / 4 high pull L, Run to first median and back (2 x 25 yards)
• 8 high pull R / 8 high pull L, Run to second median and back (2 x 50 yards)
• 12 high pull L / 12 high pull L, Run to road at top of hill and back (2 x 100 yards)
• Reps were 15/10/5 for KBs 35# and less.
• Two handed swings while you wait.

ROUND 3

• 4 Press R / 4 Press L, Run to first median and back (2 x 25 yards)
• 8 Press R / 8 Press L, Run to second median and back (2 x 50 yards)
• 12 Press L / 12 Press L, Run to road at top of hill and back (2 x 100 yards)
• Reps were 5/10/15 for KBs 35# and less.
• Lock it out while you wait.

ROUND 4

• 4 clean R / 4 clean L, Run to first median and back (2 x 25 yards)
• 8 clean R / 8 clean L, Run to second median and back (2 x 50 yards)
• 12 clean L / 12 clean L, Run to road at top of hill and back (2 x 100 yards)
• Reps were 5/10/15 for KBs 35# and less.
• Rack it while you wait.

ROUND 5

• 4 1L RDL R / 4 1L RDL L, Run to first median and back (2 x 25 yards)
• 8 1L RDL R  / 8 1L RDL L, Run to second median and back (2 x 50 yards)
• 12 1L RDL L / 12 1L RDL L, Run to road at top of hill and back (2 x 100 yards)
• Reps were 15/10/5 for KBs 35# and less.
• Plank while you wait.

ROUND 6 – Pax Choice

• 10 Dolly with KB Press, run to first median and back
• 12 Russian Twists, run to second median and back
• 10-15 Louganis, run to the top of the hill and back

ROUND 7

• 20 two-handed swings, Run to first median and back (2 x 25 yards)
• 30 two-handed swings, Run to second median and back (2 x 50 yards)
• 40 (50 for bonus, to round round out to 100) two-handed swings, take your bell to the top of the hill (x100 yard)

Shuffle back to COT. Burpees for a bit until Q returns.

COT

MOLESKIN

• Recycled the Weinke (and most of the backblast) from my last Q at Skunk.  The short-limbed led the way again–notably Alf and Bulldog.  And the fleet of foot Sussudio.
• This is one of those workouts that has a little something for everyone.  Or put another way, everyone is sure to be dissatisfied with something.  Too much running for the meatheads,  and maybe too much KB for the runners.
• The Pax were quick to name Hacksaw’s FNG, J Hansen, now known as MMMBop.  Official credit/blame goes to someone in the direction of Brown or Bananas.  MMMBop, It may not look like it now, but that’s one strong moniker.  To celebrate your first workout, let’s all enjoy the song together:   https://www.youtube.com/watch?v=NHozn0YXAeE
• Good to see hibernation is over for Bug and Pretty Boy Quarterback.  Flannel jammies are packed away until September.

ANNOUNCEMENTS

• If you are playing at the F3/Golf Classic, go sign up: http://f3nation.com/2014/03/13/f3-golf-classic/
• Area 51 F3 Dads planning is underway.  Talk with Header about helping out.