Bells, Benches and Plenty of Heat

Bells, Benches and Plenty of Heat

I have drawn the 5th of July Q several times over the past few years and you really never know what kind of crowd will show up. This year, the heat and IPA’s must have kept the majority of the pax in bed. Either that or 80% of the regulars were downrange. Pulling into the parking lot with a few minutes to go there were only three cars. We had 1 FNG, so a thorough disclaimer was given and we got right to it.
Warmup w/tunes consisted of the following:
Sshx20IC
20 swings OYO0
Iwx20
10 cleans each arm
Merkin right hand on Bell x10IC
10 snatches each arm
Merk left hand on Bell x10IC
10 shoulder press each arm

Grab a Partner w/similarish weight bell and Farmer Carry to bottom lot near benches. We would add a 5 diamond merkin chaser for the partner w/out the bells.
Plank until everyone arrives at the bench.

Doubles and Running – bruuuutal
P1 runs around median and back (200 Yards)
P2 does double KB exercise (or audible to singles – pax choice) flapjack x 2 rounds
Double swings
Double squats
Double cleans
Double shoulder press

Bench and Bell Supersets – soaking
P1 on bench P2 on bells (Flapjack x 3 rounds)
Jump ups on Bench x 20 / KB Goblet squat
Triceps Dips on Bench x20 / triceps extension
Incline Merkins x20 / Chest press with Bell

Farmer Carry Catch me if you can (wide arm merkin chaser) back to the lot w/two minutes to spare
2 minutes of mary – Flutter with Press x 20 – LBC’s x30
Done

Moleskin:
It was a soaker out there this morning, one of the warmest we have experienced this year. There was a breeze in the parking lot, but it was no where to be found when we arrived at the benches. Mash lost his shirt almost immediately, the rest of us looked as though we had been plunged into the dunk tank. The Tunes traveled with us courtesy of a bluetooth speaker hinged to a beltloop via carabiner clip. Pretty awkward during the catch me if you can, but it worked out ok and kept the six of us focused on the job at hand. We managed to knock out everything on the weinke today, may not have been possible with a larger pax. As bulldog mentioned, there is no place to hide with such a small crew. Everyone was getting after it this morning – thank you for tempering your july 4th celebrations to post at Skunkworks today.
Our FNG – Sully (17 year old Hudson) did a great job in his first post handling the KB work and the running. I suspect that he will be a regular fixture this summer. Mash and Bulldog were pushing the pace in the run around the Median. Stonecold, fresh off a long weekend at the beach was crushing the doubles. Sony was putting in a 110 percent effort, pushing himself to a few standing 8 counts – getting stronger with each post. In the end, we covered a decent amount of ground and got in plenty of strength training to compensate for the extra hot dog or burger last night.
Hope the rest of you enjoyed your fourth of july weekend and will be back next week!