YHC took the opportunity to avoid doing the IPC for another couple days to lead the Pax of Anchor and admire Sharknado’s hard work in resurrecting the Anchor shovel flag. The craftsmanship was perfect, and the flag did not fall over. That is a good start. 2 Pax joined to swing some bells. Musical stylings were provided by We Came as Romans and NF.
Weather: 80 and humid
Disclaimer/Prayer
The Thang:
LBACs forward/backward x10 4ct IC
Overhead clap x10 4ct IC
TTT x10 4ct IC
3 rounds, 3 sets, 3 exercises
Round 1:
Sumo high pull (x11)
Kettlebell swings (x11)
figure 8 (30 seconds)
Farmers carry out and back, switch arm at the turn
Round 2:
Pistol squat (x6 each leg)
Plyo Merkin (x10)
Stiff legged deadlift (x11 each leg)
Farmers carry out and back, switch arm at the turn
One arm overhead squat (x11 ea arm)
YHC got off script here…
Round 3:
Goblet Squat (x11)
Arnold Press (x11 ea arm)
Around the world (11 each direction)
Farmers carry out and back, switch arm at the turn
Sit at the table, Place kettlebell in the lap and place on the table, 11 each side
On your six, flutter kicks (bell overhead) x20 4cy IC
Farmers carry out and back, switch arm at the turn
Tricep extension (x11)
Curls for the girls (x11)
Repeat and that’s the end.
Announcements:
9/11 event at Smokehouse on 9/21. Need more participants.
Cheech 10k coming up in November
IPC available Saturday at Cryptonite if still need to complete (RBHS outdoor gym)
Prayers:
Double Fault’s friend fighting pancreatic cancer
Marriages
All those impacted by 9/11
Everyone knows where they were on 9/11/01. Everyone was impacted. Don’t forget. Don’t stop trying to be a better version of you. If you speak the truth, and act daily with honor, the likelihood you will survive your personal disasters throughout life will grow exponentially. Be a better person today than you were yesterday.