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