Frozen Bells

Today was my VQ for Cowbell thanks for the heads up on the Q Gerber, better late than never

Gerber insert:

Warmup: Stretch, Cowbell Swings

The Thang

Kettle Bell Swings

Sprint

Chest Press

Sprint

Lawn Mowers (L) then R

Sprint

Cow Bell Triceps Extensions

Sprint

Merkins/Planks

Sprint

Push Press

Sprint

Kettle Bell Lung Pass

Sprint

Moleskin

3 guys showed for the pre-run, you can guess the three, and NO dasher was not one of them 😊

10 guys showed up in the cold 28 deg weather ready to swing some cow bells!

Everyone pushed hard and did a great job, there was a lot of moo’ing in the background though specifically from the reindeer.

Shoutout to Popeye for coming out to Express and Cow bell really pushing himself great job!

Shoutout to O69, Bluescreen and Schneider for coming out and pushing themselves as well.

No Ice your not on the list you’re a different breed and should be 30 something years old on paper!

Great job Zin, was kind of quiet today not sure if you were out of breath or what but great job pushing yourself!

And good job to the rest as usual keep pushing yourselves as it makes us all better, stronger and faster! Beach season is right around the corner.

Gerber author