• When: 09/30/15
  • QIC: Improv
  • The PAX: Heist, Pondo, Papercut, Teddy, Loveseat, Chewy, Backdraft, Spot


Operation #nomoresoccerarms

9 Pax posted in the gloom to #GetBetter at #IronYard.  Glad to have brothers Loveseat and Papercut back safely from their guy’s trip to Argentina.  Understanding that agility can not be forgotten, YHC’s weinke was built with Operation #nomoresoccerarms in mind.  I think the Pax enjoyed it…with of course the exception of Loveseat at the end…when YHC continued his count to 50 flutterkicks.

Conditions: 75 Degrees and 95% Humidity

COP

  • SSH 20 x IC
  • Little Arm Circles – Forward 20 x IC
  • Shoulder Press 20 x IC
  • Little Arm Circles – Backwards 20 x IC
  • Ray Lewis 20 x IC
  • Knee Raises 20 x OYO
  • Butt Kicks 20 x OYO
  • Jog around the entire school

 

#TheThang

 

Islands (x5): Kettlebell Merkin – 10 OYO / Switch Arm at every island & Cusack between

Plank

 

End of the pavement:

Sumo Squats – 25 OYO

Curls for the Girls – 25 x OYO

Double Arm Front Shoulder Raises – 25 x OYO

 

Cusack to the corner of the school

Waiter Press – 20 x OYO / Switch Arm midpoint

 

Figure 8’s until Beginning of the Soccer Field

Around the Worlds – 30 x OYO / Switch Direction midpoint

Soccer Touches on Bell – 25 “per foot” (50 total) x OYO

 

Kettlebell Shuffle across the soccer field

Soccer Touches on Bell – 25 “per foot” (50 total) x OYO

Kettlebell Shuffle across the soccer field

Curls for the Girls – 25 x OYO

Mosey with bell across the soccer field

Curls for the Girls – 25 OYO

 

Cusack to Hollywood Squares

Overhead Kettlebell Fly – 20 x OYO

Big Boy Sit-ups – 20 x OYO

Step-up and Two Arm Overhead Press – 20 x OYO / Switch Leg midpoint

 

Overhead Kettlebell Fly – 20 x OYO

Single Arm Chest Press – 20 x OYO / Switch Arm midpoint

Step-up and Two Arm Overhead Press – 10 x OYO / Switch Leg midpoint

 

Lunge walk/Cusack to the grass in front corner of the school

Kettlebell Merkin – 20 x OYO / Switch Arm midpoint

Napalm – 20 x OYO

 

Curls for the Girls AMRAP ½ Way back to COP

Cusack the remainder back to COP

Flutter Kicks with Kettlebell held above – 50 x IC #LOVESEATPLEASER

 

COT & BOM

Announcements

  • Cottonmouth Pre-blast is live.  0600 on 11/7/15  Get on it!
  • Palmetto 200 sign-up is active and so is the preblast. The cost goes up at the end of this month. There is also a F3 discount code. Check the preblast here for details: #F3P200
  • Mud Run sign-up has been extended through 10/3 but that is the ABSOLUTE drop-dead deadline. One thing’s for sure, given how many “Mud Run” posts I had to sift through on the F3Nation site to find the preblast it’s clear just about every region is putting in their work. Are you? Is your AO? Are you even going to participate in it? Don’t think. Just sign up. Preblast here: Mud Run
  • The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville. Have some FNG’s in those markets? Sign them up for emails here: #Leap
  • HDHH – 5:15 PM Wednesday at Henry’s
  • Lunch – 12:00 PM Thursday at Salarita’s in the Vista

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