Perfect Weather for Pain

Perfect Weather for Pain

14 men escaped the fartsack and headed over to the landfill to swing a little iron with YHC. I promised a little pre-work and 4 answered the call, on time at least.

The Thang:

Pre-work extra credit (Curbie, Pebbles, Voodoo, and YHC) @ 0515

Pull-ups X 10, Cleans X 10 (each arm), up and over the climbing wall X 3

The main event @ 0530

Mosey down to the middle of the soccer field for COP

Windmills X 10

Heavy Headed IW X 10

Good mornings X 10

Alternating Arm KB Merkin X 10

Mosey over to mid field, far side

KB Ladder – 1 Burpee, 2 Goblet Squats, 3 two handed swings, sprint across the field and recover mosey back

Each set, add 1 to the burpee, 2 to the goblet squats, 3 to the two handed swings. 10 Sets

Line up for Kettlebell Bear crawls to the 2^nd black line on the field

Mosey over to the Wall:

People’s Chair with upright rows

Balls to the Wall with KB Lifts X 5 each arm (Crowd pleaser – No one thought this was possible)

People’s Chair for 60 seconds

6MOM – PAX Choice

COT

Moleskin:

The weather was absolutely perfect for a workout. It was not too hot, not too cool, it was just right to endure some pain and some pain we endured. The burpee, goblet squat, KB swing combination is my favorite KB combination and It’s one I’ve used in my Foxhole Q’s in the past. This time, I was inspired by Soft pretzel’s Q last week and decided to incorporate some runs and sprints into the sets. We totaled 1.82 miles, which is a pretty good distance for a KB workout.

During the wall work, only a handful of us tried the KB pulls from the Balls to the Wall position. Pebbles still doesn’t believe it’s possible…..

It’s was great leading the men in the Gloom.

Shout out to Wild Boar for taking us out.

Announcements:

Balrog on 3/12 – Sign up for one of the 5, 7 or 11 mile options, 2^nd F before, during and after – http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/

March Merkin Challenge – Sign up to participate in the 10K merkin challenge in the month of March.  https://docs.google.com/spreadsheets/d/1mGbXGtbmr1mxQeTrAZlIhSvefEcdZYhW5Jo3decBB68/edit#gid=0

Signups coming soon for the Mud Run on 4/30

5 year party on 3/5. Uber Clown Caring from The Vine. – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T