Despite a HC/EH from Cantore, Joaquin stayed in the the Fartsack this morning and did not post The Hive.  Luckily 4 of the Fort’s toughest ignored Cantore and posted anyways.  YHC wasn’t sure what to expect weather wise so no Weinke was prepared.  Figured those that showed would help determine what we would do. 3 minutes til start time and only YHC was there. Was looking like it was going to be a single count sadclown workout.  Luckily 3 others joined me.  Disclaimer noted and off we went.

The Thang

Warmup lap around the parking lot. 15 SSH, 10 windmills, 15 SSH, 10 Imperial Walkers, 10 cherry pickers.

4 Corner Dealer’s choice.  Each of us would select a kettlebell exercise at each corner and lead that part of it.  4 exercises at each corner then take bell to the next corner. I think I have the exercises right, but may be off.  Memory isn’t what it used to be.

1st corner – squats, rows, pushups, bicep curls

2nd corner – swings, clean and press, lat raises, shoulder press

3rd corner – tricep extension, chest press, upright rows, some other stuff

Abs – protractor chopsticks, protractor, slow freddy mercury, other things

4th corner – figure eights, squat bicep curl to press, memory fading but I remember it sucking

Run to the wall by the gym for a series of people’s chair and Balls to the wall with some running

Finished with some plank rows, Lbc’s, flutter kicks and a sprint.

COT an BOM

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Prayers/Praise -everyone lifted something up but the main them was this world is broken and a lot of it starts with bad/ineffective leadership. Praise for the entire F3 Nation and the impact it makes on communities

Moleskin – Wasn’t sure what to expect today weather wise which makes planning hard.  Thankful for the guys that ignored the call of bad weather and posted anyways.  Accountability is huge. Not sure what I would’ve accomplished this morning had 3 others not shown up and it was just me. Dealer’s choice is great with a small group as it gives everyone a small little chance to lead and also allows you to learn some new exercises.  Seacrest on Q next week!! Out!!