Week 23 of 52, so you should be 44% complete with your goals for the year…

Warmup

SSH, Windmill, Hillbilly

The Thang

Mosey to the drag strip.  Stephen Curry’s (kettlebell lunge + pass through) for 25 yards with each step on command (so you have a short static hold at the bottom of each lung), sprint to the wall (another 75 yards). Monkey Row x10 EA, Snatch x10 EA, Curl x10 EA
Repeat

Next is a drop set (easier version of same muscle groups with more reps).
Stephen Curry’s for 25 yards and sprint 75. Upright row x15, Clean&press x15 EA, 2H Curl x15
Repeat

Russian twist x10
Flutters x20
Al Gore’s with Bell calf raises x20
Repeat

Moleskin

Be safe while traveling this summer.  Be aware or road conditions, construction, weather, etc…

Exercises were done, words were spoken.  The one thing that stuck out was a discussion on diet.  If you do F3 exercises (especially ones that are geared toward strength with less endurance) you are going to build muscle mass.  So you could just end up gaining weight.  If you want to elevate your level of fitness (and “look better naked” as some meme’s would put it), you have to change your diet.  Me personally, I eat nothing in the “grass” family.  No wheat, rice, corn, oats, bamboo shoots, sugar cane.  I only drink water, hot coffee/tea, and wine.  I didn’t adopt this diet for any aesthetic reason but other health issues. I’m not recommending anything just saying this is what I’ve found improves my life.  “Test everything, hold fast to what is good.”  1Thes5:21

This was a butt kicker…

Deck of death

Hearts – Bog Os
Spades – Swings
Diamonds – Snatches
Clubs – Curls
Face Cards – 10 Russian Twist

Barely finished… There were two laps around the parking lot at some point… I’m pressure sure my arms didn’t move while running.

Typical warmup SSH, Windmills, IW

Mosey to the paved path with the half wall between buildings.

10 burpees – Curls, Snatches, Squats …repeat
10 burpees – wall sit with holding bell, then Balls to walls with shoulder tap …repeat
Lunges on command for 20 yards, 40 yard sprint jog back…repeat

Shoulder taps while balls to wall got some grumbling but everyone got through it.  It just looks hard…

Mosey to the patio

10 Burpees – Swings, cleanpress, russian twists

That’s all she wrote!

I’m catching up on backblasts so here we go.  For this one, Peabody was supposed to Q but he didn’t show up so we did a little duck, duck, Q…  Not really sure what happened, but Quack Attack hogs time, and Fire Marshal Bill is a good student.

One random thing that did happen that day… Airborne forgot his bell the previous week and some dude showed up at the end of the workout asking if we left one.  #faithinhumanity

4 HIM rolled up to The Hive this AM, although YHC had promised plenty of burpees.  Actually, 3 showed up…and Peabody rolled in around 0530.  I later learned he was having issues with his dog coming inside, so now we have that excuse.  He didn’t want to share that story with the PAX!  He jumped in and immediately started making up for missed burpees.  Good work Peabody!

We started off with 5 burpees and then a nice warmup jog.

COP:

In cadence.

WM x 10

Squats x 15

Merkins x 10

MC x 15

The Thang:

4 Corners:  Open up each corner with 5 burpees and close with 5 burpees.  Do the for exercises written in chalk in between.

#1 – 10 Curls, 10 OH Presses, 10 Squats, 10 Sit ups

#2 – 10 Concentration Curls, 10 Tricep Ext., 10 Clean & Press, 10 American Hammers

#3 – 10 Hammer Curls, 10 Lunges, 10 Chest Press, 10 LBC’s

#4 – 10 Curls, 10 Dead Lifts, 10 Flies, 10 Sit ups

Rinse and Repeat with a few modifications.

Circle of Abs

Flutters IC x 15

Box Cutters IC x 15

Single Leg Box Cutters IC x 15

Dying CR IC x 15

COT:

Continued prayers for PAX with health issues.  Praises for Assassin’s recovery and my daughter.

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Until next time…

Seacrest, OUT!

Seacrest and I spoke about a lot of things, mostly about how much Peabody sucks.  I’m just kidding, we both think he’s superfresh.  Seacrest is the one that sucks cause he can’t post a backblast when you ask him to Q even though you get it done at his AO.  I’m just kidding, Seacrest is superfresh, too…  But seriously, post a BB!

Warmup SSH, IWs, Windmill

The Thang

Good ol Bring Sally Up with a standing kettlebell chest press

After that was the usual 2 rounds of 3 exercises with an emphasis on shoulders

Snatches, curls, squats
Russian twists (where Seacrest somehow made it an arm exercise), Pulldowns, Skullcrushers (single arm)
Swings, Monkey rows, Cleanpress

I almost threw up…  no lie

Fire Marshal Bill and I had a good conversation with some working out this morning.  It went a little something like this:

Warmups were the usual: SSH, Hillbilly walkers, Windmill, Merkins

2 rounds of 3 exercises.
Getups, rows, curls
Russian twist, Pulldowns, Butterfly press
Cleanpress, Donkey punch, Swings

That was basically it

Airborne was welcomed back to the hive today.

Warmup: SSH, Windmill, Hillbilly’s

The Thang:

The trinity (3 rounds of 3 sets of 3 exercises) with 5 KB burpees in between each set

Set 1: 1 arm snatch, curl, 1 arm swing

Set 2: chest fly, pulldowns, merican hammer (russian twist)

Set 3: standing chest press, military press, donkey punch (tricep kickbacks)

6MOM with LBCs / Freddy Mercury’s

Moleskin

Thankful to be here.

3 smart men who want to get better met at The Hive on Friday.

Started with a few stretches and moseyed around the edges of the parking lot. Took bells to the baseball field where we took over the bleachers.

Circuit 1 (Home Run Lap around the bases between circuits)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Home Run Lap around the bases between circuits)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Home Run Lap around the bases between circuits)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Then we repeated the circuits without the HR Trot.

We then partnered to run a few laps passing along the bell.

Partner runs opposite direction, meets him and takes bell
(This was fun)

Repeat

We circled up for a round of pass the duitchie that I stole from Tesh. Did some Mary to round out the 45 minutes. Talked about nutrition and how I need to get my head around it. Thanks Tesh.