Seeing Stars… & Rainbows!

  • When:07/07/2016
  • QIC: Witch Doctor
  • The PAX: High Tide, Brown, Young Love, Sony, Orange Whip, Arena, Blazing Saddles, Freedom (R), Chin Music, Destiny (R), Madison, Witch Doctor.


Seeing Stars… & Rainbows!

An even dozen fine men came to get stronger in every way.

Here’s what we did:
Warmup –

20 – 2H Swings, 20 IW, 10 Burpees, KB Overhead presses, 20 Merkins, 20 MTN Climbers, C+P 5ea, Double lunge 5ea, Windmill 5ea,

Deciding that we were adequately warmed up we moved into the main thang:

Complete 10 Reps each side of the following:

  • C&P
  • Double Lunge – forward lunge, reverse lunge w/ KB racked
  • Single Leg Deadlift
  • Squat – KB racked
  • Windmills

Complete 20 Reps of each:

  • Burpees
  • MTN Climbers
  • Jump Squats
  • 2 Handed Swings
  • High Pulls – 10 each side

Repeato that whole set.

Ab shred:
LBC, Flutter press, Russian Twists, Skull Crushers

Finish up with:

20 1-arm alternating KB Swings

20 Merkins

20 2-handed swings

DUN!

The Naked Man Moleskin:

  • I’m still lightheaded and trying to cool down 5 hours later.
  • There was very little chatter this morning as we got right into it.
  • I tried to give us a split workout of anaerobic followed by aerobic activity.  I think it worked as I was spent by the time we started round 2.  I was actually planning on 3 rounds but thankfully time and my seeing stars blocked that from happening.
  • It was awesome to have Destiny back with us.  We will continue to pray for your healing and strength!
  • Thank you to Young Love for taking us out.
  • God blessed us with a beautiful sunrise and a miraculous rainbow to remind us of His glory!

Announcements:

F3 Golf – sign up @ F3golf.com

End of Summer Pool party – Aug 20th @ Candlewyck – look for info online

 

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Voodoo
7 years ago

This looks like a tough one, WD. Sorry to have missed it. Looking forward to being back in town next week.

High Tide
7 years ago

That was a tough one, WD. The only thing that kept me from seeing stars was wisely stepping down bell sizes early & often. None of the reps/exercises really look or sound that bad, but they definitely have a cumulative effect! Thanks again for volunteering to fill the open Q slot today.

All – As mentioned in COT, for my Q next week, the #weinke is already planned with high volume reps, so you’ll need a lighter bell. (…unless I audible out of it btwn now and then…I’ll keep you all posted)

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