Bis, Tris and Guys

Bis, Tris and Guys

Men started to gather while trying to stay warm on this cold morning. I stated we had 6 seconds left, when Fletch asked if I said 60 seconds. Before I could respond we were off. Mosey around drop off lane and then back around dirt track back to our bells. We picked up a couple Pax on the way. We had too many Pax to swing the bells, so grab your bell and we headed down in front of the church.

COP
20 x SSH
20 two hand swings OYO
10 x merkins
20 two handed swings OYO
20 x IW

Since a few of the men were using our warm up as a chance to get the phone number and set up a date with the guy next to them, I didn’t finish the warm up and we lined up along the curb. We ran the Triple Nickle from the front of the church up the hill to the road. Instead of 5 exercises at the top and bottom, we did 20 tricep extensions at the bottom and 20 merkins at top. 5 times. Alf quickly pointed out that the triple nickle is 5 reps of each exercise, but I was using my corrupt voting math. Plank to wait for the Pax to finish.

After the nickle, grab your bell for some bicep work on my cadence. 10 x full bicep extension, 10 x halfway down, 10 x halfway up. Run a lap. Repeat two more times except 15 x each rep.

Grab your bell and head back to the parking lot. Find some curb and on the ground for some more work on my count. 20 x incline merkin, 20 x dip. Repeat 3 times.

Over to the grass with your bell for 5 more minutes. 10 x American hammer, 10 x flutter with bell, 50 x LBC OYO, and 10 x can opener on each leg.

BOM

Moleskin:
Thanks for letting me lead Fletch and Harley. It has been a while since I posted at Skunkworks because I keep hurting my back everytime I swing a bell. I showed up still getting over a cold so hopefully everyone could understand me. I was told there is always a bunch of mumble chatter, so I wanted to make sure I got enough running in, while still working our upper bodies. I like my chicken legs just the way they are so I felt it wasn’t too early to start getting ready for pool season. We used some non-kettlebell methods to try and get swollen, so I hope the Pax enjoyed it. Stone Cold and I did catch quite a few guys too busy chatting and getting each others phone number, so we had to put an end to the warmup. Bulldog does a really good 10 count, especially when he is sitting there watching us planking at 6 inches. Apparently Alf’s favorite exercise is the merkin, and he is a strong supporter of adult entertainers protecting themselves at all times. Great to have Blackhawk come out for his first workout and thanks Sanka for bringing him out. Next time though, make sure your boy has a kettlebell. I think he ran back two times from the cars to the church looking for a kb.

Announcements:
F3 Christmas party on December 2. Sign up
Joe Davis run January.
Chattanooga launch this Saturday.
And make sure to vote.