Return of the Fembot

Return of the Fembot

9 tough guys met up at Elizabeth Lane Elementary for a circuit workout. It was narrated by the sultry English (Australian) voice of my SecondsPro timer. #shamelessplug #prettycoolactually

After delivering a thorough disclaimer while tying my shoes, we proceeded to warm up:

• SSH x 20 IC
• Prying squats x  3
• Halos x 5 each direction
• 10 1H swings per arm

YHC forgot the swing/press set, so we went right into the circuits. :30 on/:30 off through the following exercises:

• Alternating swings
• Military Press L
• Military Press R
• Row L
• Row R
• Snatch L
• Snatch R
• Russian Twist
• Goblet Squat

We ran through this 3 times,but still had plenty of time left (because I forgot the swing/press set).

Heavy set: 3 1H swings, 3 high pulls, 3 snatches per side with a heavier bell (or the same bell for some)

Then we did this:

• Racked carry to the third median and back. #shamelesstimekiller
• Crowdsourced Mary:
• Header: Flutter press x 17 IC
• Chin Music: Louganis x 15 OYO
• MAD: Freddy Mercury
• Blazing Saddles: 50 x LBCs (25 with bell)
• Bulldog: some weird diamonds on the bell with leg lifts in between 1 diamond + 2 leg lifts up to 5/10
• Hoover: MMA IW x 10 per side

COT: Thanks to Chin Music for the take out.

Moleskine:

• A solid crew of 9 posted this morning to stand around in a circle moving only select body parts. Thanks to the pax for showing up. It was chilly, but the only things that really felt cold after getting into the workout were my fingers. Everything else got a little toasty. Strong work by everyone this morning. The pax did a great job of keeping moving for the full :30 of each round, despite some tough exercises.
• As the regulars know, this was a recycled workout, but I like it. The Fembot narrating needs a little tweaking to provide a countdown and pronounce a few things better, but it’s always good for a few laughs. My favorite thing is that when you pick something like German, it still speaks English, but with a German accent. It feels like too much rest after certain exercises (swings, presses), but not enough for others (I’m looking at you, snatches). By the second or third round you start to feel it though.
• Thanks to High Tide and Brown for the opportunity to lead. Meathead is a great site with loyal, fun pax. If you haven’t come out, give it a shot. Like Fishwrap says, if you’re getting bored, it’s on you. There are plenty of options to get you out of your comfort zone.