Meat and Potatoes. Again.

Meat and Potatoes. Again.

Twenty two men had the iron will to execute the hardest exercise of the day: the fartsack getup, x1 (or as many as it takes) OYO.

After a rote and leaden disclaimer (but a disclaimer nonetheless), partner up and mosey to the starting line for loop around church.

• Combined KB weight 70 or less:  two burpees, 10 merkins and CMIYC.
• Combined KB > 70: 10 merkins and CMIFC.

Line up on curb at North Entry

ROUND ONE

• Median Suicides

ROUND TWO

• 12 snatches, ea hand / 15 for 35 lb or less.  Run to first median and back.
• 9 snatches ea hand / 12 for 35 lb or less.  Run to second median and back.
• 6 snatches ea hand / 9 for 35 lbs or less.  Run to top of hill and back.
• Early finishers plank on bell.

ROUND THREE

• 12 racked squats ea side/ 15 for 35 lb or less.  Run to first median and back.
• 9 racked squats ea side / 12 for 35 lb or less.  Run to second median and back.
• 6 racked squats ea side / 9 for 35 lbs or less.  Run to top of hill and back.
• Early finishers plank on bell.

ROUND FOUR

• 12 flutters with press, 15 for 35 lb or less.  Run to first median and back.
• 9 flutters with press,12 for 35 lb or less.  Run to second median and back.
• 6 flutters with press, 9 for 35 lbs or less.  Run to top of hill and back.
• Early finishers hold 6″ with KB overhead.

ROUND FIVE

• 12 high pulls, ea hand / 15 for 35 lb or less.  Run to first median and back.
• 9 high pulls ea hand / 12 for 35 lb or less.  Run to second median and back.
• 6 high pulls ea hand / 9 for 35 lbs or less.  Run to top of hill and back.
• Early finishers repeat last set.

ROUND SIX

• 9 1L RDL, ea side (same for all), Run to first median and back.
• 6 1L RDL ea side, Run to second median and back.
• 3 1L RDL ea side, Run to top of hill and back.
• Early finishers run to top of hill and back.

ROUND SEVEN

• 15 dollies with press, in cadence. Run to first median and back.
• 12 dollies with press, in cadence.  Run to second median and back.
• 12 dollies with press, in cadence. Run to top of hill with bell
• Plank on bell.

Peaches and Herb with your partner (and it feels so good): 10 merkins and chase the farmer.

COT

MOLESKIN

• Another variation of the same meat and potatoes weinke: basic KB stuff and sprints.  It works every time, though.
• Baracus bellied up the bar today by grabbing a 45 pounder.  Seems like a lot of guys are stepping up the weight recently, including quite a few 28 kg bells in our midst these days.
• TClaps to Cottonmouth (500 swings) and Sussudio (3 miles +/-) putting in extra work at 0500.
• Strong work by Alf, as usual (wheelhouse workout for him). Same for Bulldog and Busch, Swiss Miss, Puddin Pop and the many others flying out there.
• Also can’t overlook Drop Thrill, who is getting better every week.  Great embodiment of stepping out of his comfort zone and moving into some very demanding workouts.  Keep it up.

ANNOUNCEMENTS

• Get with Header and Honey Bee about helping warm up the kids for the Isabella Santos 1 mile Fun Run in Ballantyne this weekend.  We could use a few more guys in F3 shirts to lather up the kiddos.
• Get with Champagne and Frasier about tutoring at Matthews Elementary in the near future.  Details to be released soon.