• When: 2018-09-26
  • QIC: Olive Oil
  • The PAX: Hamburgler, Chowda, GED (R), Tarjay, Hash and Rice, Cheers, Sharknado, Dunphy, Buzzsaw (R), Lego, FNG Beaver Pelt


Full Bell-down

So YHC got the text yesterday that someone needed to step up and take the Q for Anchor.  Since there has been an “invasion” of PAX from Shawshank, I was pretty positive they had not had a true Anchor beat down, or “bell-down” (trademark pending).  And with the HC coming in hot last night, YHC felt he needed to step up the game.  So, to the thang….

Warm up

Kettle Bell stretch IC to 10

TTT IC x 10

Lil Baby Arm Circles IC x 10, reversed x 10

IP IC x 10

 

The work…

YHC set up the interval clock to run for 1:10 and rest for :20 for twelve rounds

KB Swings (rounds 1, 4, 7, 10)

Napalms (rounds 2, 5, 8, 11)

Squat, Press, Pull (rounds 3, 6, 9, 12)

 

Slow mosey to the stairs for some calf raises.

20 with bell in left hand

20 with bell in right hand

Rinse and repeat x 2

 

Slow mosey back to picnic tables

Inverted plank row each arm x 15

Inverted Merkins (or whatever merkins you wanna do) x 15

Rinse and repeat x 2

 

Next set, flow through the set like a sprinkler

Bell press while turned to the left x 10

Crazy eights.  Think dribbling a basketball between your legs.  Pray you do not “bell” yourself.  x 10

Bell press straight ahead x 10

Crazy eights the opposite way x 10

Bell press turned to the right x 10

Rinse and repeat

 

Last exercises, back to the picnic tables for some true sit ups x 15

chest press x 15

Rinse and repeat x 2

Recover

If you saw the tweet about naming the FNG, that is about how it went.  We were reluctantly set on Sasquatch (hairy man….he said it, I promise), until Cheers mentioned Beaver Pelt.  There was a wave of support for the change for two reasons.  1. There probably already is a Sasquatch and 2. YHC found it rather humorous as well.

Prayer request

All those affected by the hurricane and where it has and will flood

Hash and Rice’s grandmother (health)