The Iron Mile™

9 men showed up at Elizabeth Lane Elementary this morning to get some work done before the sun came up.

Disclaimer: None because ~~YHC forgot~~ there were no new pax.

The Thang:

Mosey with bells down to the track for COP:

25x SSH IC

15x Good Mornings OYO

15x IW IC (I had planned to do more, but my IW muscles were sore from the 51 IC Van Pelt called at Anvil the day before)

5 halos each direction OYO

20x Mountain Climbers IC

5 figure 8s each direction OYO

15x merkins IC (because it’s not an F3 workout without a few merkins)

Iron Mile™:

Luggage carry R down the straightaway

Corner 1: 10 cleans per side

Waiter carry L around the (weird) bend

Corner 2: 10 1H swings per side

Luggage carry L down the straightaway

Corner 3: 10 high pulls per side

Waiter carry R around the bend

Corner 4: 10 snatches per side

Repeato x 2 (on third time through, skip the bends and go luggage carry/racked bell along the straightaways only)

Mosey back to the parking lot:

10 goblet squats

10 1H OH presses per side

10 lawn mower rows per side

Repeato

Mary:

10x Russian twist IC

Brushback called: flutter with press for 15x(?) IC

Fletch called: knees to chest (weightless) 15x(?) IC

TR called: Louganis 10x(?) IC

COT: Thank you for the strong takeout, Les Mis.

Moleskine:

Work has been busy for YHC, so I was looking forward to getting out to Meathead and taking out some of my aggression on the bell. YHC had planned to do 4 laps around the track, but due to time constraints and my failing grip, we abandoned the mile after three circuits. Losing my grip on my kettlebell during the last round of snatches was a first for me. #lookoutforflyingkettlebells

Ickey Shuffle reminded YHC of the ~~prolonged agony~~ joy of loaded carries during his Q at Foxhole on Monday, so YHC tore up his weinke and decided to try something a little different today. I hope everyone got their money’s worth. If not, see our absentee site Qs, Brown and High Tide

YHC made the strategic miscalculation of offering his 20kg bell to Les Mis before the workout and keeping the 24kg bell for myself. After Les Mis crushed the first lap, we switched. It didn’t make much difference as Les Mis still basically ran through carries and crushed the single arm work, but YHC was glad he had an excuse to downsize.

TR refusenicked a few exercises, mostly in the warm up, but as usual crushed the kettlebell work and helped us all improve our form, especially on the rows at the end. #thanksfornothing

Announcements:

Southern Discomfort – 8/1 with three different distance/pain station options. Please register via Sign Up Genius so the Qs can get a head count for hydration.

Mud Run – 10/24. Sign ups will open soon. Start pulling teams together. Mermaid is the Area 51 Q and will help you put a team together if you need a hand.

Sound off below if I missed anything else. It’s definitely possible based on the amount of heavy breathing on my recording.