• When: 2017-10-09
  • QIC: Chewy
  • The PAX: Teddy, Pondo, Odyssey, Bidet, Chewy

Bell Beatdown on a hot, humid October Monday

Iron Yard 10/9/2017

5 Pax met up for a ridiculously hot October morning. Autumn? What autumn?

Conditions: Hurricane Nate swept through the South yesterday leaving steamy conditions for the morning workout. 79 degrees and 88% humidity according to the weather app. In October. I was hot.


The Thang:

Warm Up:

  • OYO x20 each of the following:
  • SSH,
  • IWs,
  • Butt kicks,
  • High knees,
  • Mercans,
  • Squats, and
  • BBSUs,

We took a lap around the circus.

KB Revolutions (halos, slingshots, around the world, Fig. 8’s, hunch backs) all x 10 both ways, all OYO (obviously).

Take a lap.

Double Arm Swings x 20, Squats x 20, Calf Raises x 40, LBC’s x 20, all OYO.

Take a lap.

Waiter Press x 10 (each arm), Snatches x 10 (each arm), Bent over Rows x10 (each arm), Russian Twists with bells x 20, all OYO.


Curls for the Girls x 20, Triceps Exts. x 20, Chest Press x 40, BBSUs with bells x 20, all OYO.

Lap it out.

Bell Merkins  x 10 (each arm), Squat thrust x 20, Double Arm Swings x 20, all OYO, then Boat/Canoe w/ bell on YHC’s count to the end.

Take a lap.

Double Arm Swings x 20, Squats x 20, and LBCs to finish


Nameorama, Announcements, BOM.


  • October 13th – Stumble 3 yr anniversary
  • October 21st – F3 Columbia 5 yr anniversary – 7am, 90 min workout
  • Nov. 11th – 10k for Cheech’s family