Ring-Around-the-Rosey Mosey

Ring-Around-the-Rosey Mosey

It was already hot and humid when YHC pulled into SVMS for Union County’s weekly #gear workout a/k/a #F3Overdrive.  I noticed 3 cars, but only 1 #HIM when I got there which meant that Mind Crime was either late to meet Glass Joe & Double E for their extra credit pre-run, or really early for the baddest #gear workout in @F3UnionCO.  Regardless of what happened prior to 05:30, when it was time to go, there was a total of 8 men looking to get #swole.  YHC planned a no frills, meat & potatoes KB workout for them this AM.  Here’s how it went down….

No FNG, but disclaimer given anyway

Circle up of COP

SSH X 20 IC

IW X 20 IC

grab a KB

LSS with KB X 5 hold at bottom for lower back stretch

Thunderstuck (start the music – AC/DC’s Thunderstruck – SSH until you hear “Thunder”.  1 burpee for every time you hear it.  SSH in between) – based on the mumble chatter, this was a real crowd pleaser .

The Main Event 

All exercises are OYO

Focus on proper form to avoid injury (you’ve been disclaimed)

Round 1

KB swings X 15 each arm

Romanian DL X 10 each leg

Clean & Press X 10 each arm

Flutter Press X 20

Mosey around the ring of steel to recover then Reapeato 2 more times

Round 2

Goblet Squat X 20

High Pull X 10 each arm

KB Windmill X 10 each arm

Plank Pull Thru X 10 using KB

Mosey around the ring of steel to recover then Reapeato 1 more time

KB Burpees X 5 OYO

KB curl X 10 & go immediately into KB tricep press X 10.  Don’t put KB down.  Go directly to KB curl X 8 & KB tricep X 8.  Repeat stepping down by 2.

Mary

LBC with Bell X 20 IC

Dollly X 10 IC

Announcements:

Glass Joe, Double E & Lamont will be in Monroe on Saturday.  Late Show expected to bring FNG.  Pre-run available

Transporter takes the lead at Outland on Saturday

F3Union Co is sponsoring Speed for Need at the Susan G. Koman Race for the Cure in October.  Watch social media for details

Moleskin

Definitely a sweat fest out there this AM.  It was good to see so many men beat the fartsack and finish the week strong.  Hair Band returned from a week at the beach.  Although he was only DR for 6 days, there was some definite mumble chatter about him taking so much time off.  It was good to see Edison in the ring this morning.  Dude was definitely putting in a solid effort this morning.  Maybe next time, he’ll actually join the circle……  Hoffa gets a bad rap for being angry all of the time.  Not so sure about that, but one thing I do know is that he’s consistent.  He’s at every UC workout I attend, and that definitely gets him R-E-S-P-E-C-T.  Lamont quietly goes about his work.  It’s paying off.  In fact, he showed us today by wearing a sleeveless shirt to show off the guns.  Where do I get tickets to that show?

From the looks of it, I think everyone got their money’s worth today.  Lots of sweat left on the ground this AM because of the effort, not the humidity.  It’s an honor and a pleasure to be part of such a committed group of men.

Thanks to Hair Band & Glass Joe for the opportunity to lead this morning’s workout.