And now, Aaron Neville on Bells

19 bell ringers posted for some fun on The Hill.  Here’s how it went down:

Mosey down to gym for quick disclaimer, partner up for The Chipper: 30 pull-ups, 50 squats, 50 sit-ups and 100 kb swings (cumulative reps for the team)

Grab a kettlebell and head outside to the courtyard for multiple rounds of My Little Buddy:

1. Partner 1 executes 10 kb clean and press ea hand while partner 2 holds a plank.  Flapjack and repeato x3
2. Partner 1 executes 10 kb snatch while partner 2 holds balls to the wall.  Flapjack and repeato x3
3. Partner 1 executes 10 curls ea hand while partner 2 holds boat pose.  Flapjack and repeato x3
4. Partner 1 executes 10 merkins passing kettlebell from right side to left on each rep while partner 2 holds decline plank.  Flapjack and repeato x3
5. Sit back to back with partner and pass kb 25x clockwise and 25x counterclockwise.
6. Divide into two groups and pass all weights to top of amphitheater and back down.  AMRAP for 3 min

COT and YHC took us out.

NMM:  It never fails.  When you get a bunch of guys swinging weights around, you have the option of listening to a lot of mumble chatter or bringing a speaker.  YHC failed to bring the speaker, and a chorus of Aaron Neville wannabes happened.  CCR, Kathy and possibly Venus were bringing it with the falsetto.  YHC should have seen that coming??

Solid work by all today, and it’s always fun to see who is smart enough to grab a decent sized kettlebell vs. those who maybe, kind of should have opted for a more sensible choice (looking at you BV and Umbrella, #Overachiever).

As always, special thanks to Mr McDoogal/Keymaster for access to the facilities.

Announcements:

GrowSchool this Saturday!!!! These are great opportunities to come together as a PAX, enjoy some good fellowship and refocus on leadership and the 3rd F. 

Details:
0600-0700 Workout at The Hill!
0715-0815 GrowSchool inside FRA w coffee (Rumored appearance by bagels or biscuits)
BV at the mic to speak briefly on 3-5 topics from past GrowSchools, Freed to Lead and the F3 podcast.