12 pax joined YHC at Elizabeth Lane Elementary this morning for a little ‘bell swinging. High Tide suckered YHC into a 3 mile pre-run at 0455, which was not pleasant. We got back with about 5 minutes to spare, allowing YHC to play Mr. Rogers (change shoes) and prepare the weinke, speaker, and phone for the beatdown that was about to commence.
Warm-up:
- SSH x 20 IC
- Swings x 20 OYO
- Low Slow Squats x 10 IC
- Prying squats x 3
- Swings x 20 OYO
The pax were warm from the moment they stepped out of their cars, so time to move onto the main event.
The Thang:
Set 1:
- 2H Swings x 15
- Clean + press x 5 per side
- 1H swings x 5 per side
- Clean + squat x 5 per side
- Alternating 1H swings x 20
- Snatch x 5 per side
- 2H swings x 15
- Snatch x 5 per side
- 1H swings x 5 per side
Tabata time: :30 on/:15 off with a leg focus
- Deadlift
- Reverse lunge left
- Reverse lunge right
- Single leg deadlift left
- Single leg deadlift right
- Goblet squat
- Flutter press
- Swings
Repeato once
Triple nickel – Meathead style:
Grab a squatting bell and head to the playground. At the playground, partner up. Partner 1 does 5 pull-ups while partner 2 does 5 single squats. Complete 5 rounds.
Head back to the playground and repeat set 1 above.
Mary:
- LBCs x 20 IC
- Dying cockroach x 15 IC
- Heels to Heaven x 15 IC (for Prohibition)
- Plank with six inches until time was up
Thanks to High Tide for the takeout in COT.
Announcements:
- Shirt orders end today for Area 51. If you post regularly, get a shirt. If you’re a site Q, get a shirt. Remember, a portion of Mudgear’s F3 sales go to the F3 Foundation, helping support F3 Nation’s expansion and charitable efforts. Plus, they’re good-looking shirts.
- Ghost Runner kicks off tonight. Based on this morning’s humidity and the monsoon I see outside of my office window right now, it should be a ton of fun. Stay safe and pour one out for me, boys! #seeyouinjuly
Moleskine:
- Despite the sufficient prep time, YHC had issues with the tabata timer/music combo at the beginning of the first set of tabata. #cobains to the pax but sweaty fingers + iPhone is a losing combination.
- Great to have #kotters Baracus and Mall Cop with us this morning after a kettlebell hiatus. I hope you can keep making it out to join us.
- YHC was pretty sleep-deprived and in pain for most of the workout, but there were #larrybirds on just about every exercise. Strong work by the pax. The mumblechatter was also enjoyable, but that’s to be expected with Alf and Bulldog in attendance.
- YHC needs to get out of the office, so please feel free to add any other observations in the comments below.
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