PAX: Foxtrot, CCR, Funyuns, Brother Outlaw, Big Stick, Binary, Black Widow, Caps Lock, HVAC, Tampa Libre, Tiny House, Kathy, Razor, Capt Emilio, Blood Clot, Cindy, Blue Mule, Toga, Frugal McDougal, PREVAC
QIC: Toga
20 unsuspecting hard chargers posted at The Hill for some fun with weights. This is what they got:
Mosey to weight room to acquire all the 25 lb dumbbells and any kettlebells less than 45 lbs.. Head out to the usual lifting area.
Big circle for “8 Minutes in Hell” (8MH) kettlebell series: 1 min 2 hand kb swings, 30 sec kb cleans each hand, 30 sec kb snatch ea hand, 30 sec kb clean and press, 30 sec reverse kb lunge ea leg, 30 sec kb single leg deadlift ea leg, 1 min goblet squats, 30 sec single hand kb swing ea hand, 30 sec kb push press each hand
Rest while doing hip extend/press/reach over combo
Repeato 8MH series then make two back-to-back circles for Russian Hammer Convey belt= each group passes KBs in one direction for one minute then reverse. Put the weights away, say goodbye to Frugal #keymaster, and mosey to football field.
Complete 8, 100 yrd sprints with with 45 sec rest between each.
COT- Cinderella took us out
NMM: YHC is a big fan of the kettlebell workout, but there was some concern about having enough lower weight bells for the PAX. Doing that series is not the time to be a hero, and most of the PAX (not HVAC of course) quickly down shifted to a more reasonable size bell or one of the dumbbells. It’s also mandatory that someone always bring some music to one of these things. 20 dudes in a circle grunting repeatedly gets weird fast, and the smooth stylings of Audioslave help get through that.
Once on the field, the PAX did an awesome job of maintaining a pace on the sprints. This was important since nobody knew how many we were going to run.., except for Blood Clot who thought he knew. Fun was had by all!
Announcements:
- Winter F3 swag packages are coming. Expect sweatshirts, hot cocoa and snowman building kits, Aunt Bee to model
- Grow Ruck 11/17-18
- Franklin CSAUP 10/7= Warpath.., see Blood Clot
- Prayers for Grease Trap and M on their trip
- Bring your own mug to any Crieve Hall workouts.., #cheap
- Come to The Skunk on Mondays
Stay Classy,
Toga