F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

I Didn’t Pick It

3

There we were. Seven men of strength and determination gazed through the increasing snow at the waiting battleground. Weapons were prepared and the work began.

COP all IC

SSH x 10

LBC x 10

DQ x 10

Merkins x 10

Arm Circles 10 small 5 big and reverso

9 Minute Complex From Hell x 2 sets

Each exercise done for a minute

One minute rest between sets

  • Single arm Swings
  • Cleans
  • Snatch
  • Clean and Press
  • Lunges
  • Bent Press
  • Goblet Squats
  • Two hand swings
  • Kettle Bell Burpees

Don’t Drop the Soap

Hold bell at arms length for as long as possible

When dropped, run one lap

  • 20 LBCs with KB on chest
  • 20 Merkins
  • 20 Goblet Squats

Hold bell at arms length again

add 5 to each exercise every time the bell is dropped

Mosey to the flag

Numberama

Namearama

Pick 2 Took us out

NMS

YHC had two workouts for the PAX to choice from, after the groans and complaints we go to work. It was good to have Pick2 and Yard Sale out today. Pick 2 arrived without a KB, but with a yell of “Don”t count me as LIFO” Spit went home to get one for him. It was a good morning to move some iron around with some friends.

Thanks for letting me lead

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3 Comments

  1. Not sure what option #1 was, but I’m glad we picked #2 – a great variety and just the right amount of pain. I agree, those bent-arm presses were rough.

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