Tag: 38 Special

The Pantheon Claw

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It was another fine morning at the Pantheon. 70F and 90% humidity. Just the kind of morning that makes the fart sack look even better than normal.  But 12 HIM valiantly defeated the FS this morning in order to gather in the gloom.  2 of them launched a ruck about 5 minutes before the official start time, and YHC will dedicate very little more time to their cause.  They can write up their own backblast if they want to advertise just how awesome their morning was.

WARM UP

We started with a brief disclaimer.  Then ran clockwise around the school to the south lot for 20 SSH, 10 windmills, and 20 Moroccan Night Club.

That dora

Another mosey to the BB court for a quick bit of Dora.  The PAX paired up and shared. 100 pushups, 200 squats, and 300 LBC.  The runner would trot on down to the other side of the court, perform 2 burpees, then run back to tag their partner.

t stance walking

When that was done YHC showed the T Stance Walk to the PAX, which was to be performed the 25′ or so from the end line to the end of that free throw circle thingy.  I will describe below.  However, during my extremely eloquent demo and explanation, a TWSS was released in response to “It should feel weird, but won’t be too hard”.  As we all know, the only prescription for a TWSS is 5 burpees…  I thought it was Tardy who was responsible for our added betterment, but we found out that Lutefisk was the sponsor of our delight.

Open T Stance Walk:

  1. Start with R Foot at a 45º angle to the right
  2. Step L foot so that it is in line with the R toes, L foot is at a 90º angle to the left
  3. Dip down until knee is on the ground, 90% weight on L foot
  4. At this point your R knee should brush your left ankle, and your R ankle off the ground
  5. Stand up and repeat, zig zagging just a bit as you follow a straight path

On the way back, Closed T stance walk.  This time instead of pointing the feet 45º out/away, point them 45º in/across the body

This was done twice. There was some mumblecomplainchatter.

When finished we moseyed over to the amphitheater for the main event.

THE CLAW

The map produced of this particular exercise:

PAX started from the bottom (the thumb) and ran along each of the concrete paths.  Stopping at the end of each to perform a quick set before going to the next finger.  When returning to the thumb, they did LBCs.

Round 1
5 merkins
5 squats
5 monkey humpers
bear crawl there and back for the final finger
40 LBCs at the thumb

Round 2
10 merkins
10 squats
10 monkey humpers
bear crawl there and back for the final finger
60 LBCs at the thumb

There was JUST enough time to do one more round!

Round 3
15 merkins
15 squats
15 monkey humpers
bear crawl there and back for the final finger
And immediately mosey back to COT!

COT

Back at COT YHC stopped to get his phone for name-o-rama.  And to take a breath…  There were some announcements, praises and prayers.  A few minutes after disbanding, the ruckers showed up and more fist bumps were administered.

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4

So…you want to do pyramids and running. We can do that

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16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement.  We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching.  Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.

Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.

  • 10 chin ups
  • 20 diamonds
  • 30 1 legged squats (15/leg)
  • 40 carolina dry docks
  • 50 LBC
  • 40 CDD
  • 30 1 leggged
  • 20 diamonds
  • 10 chin ups

Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.

For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional?  It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….

Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!

  • 20 step ups, each leg
  • 20 derkins
  • 20 dips
  • 10 burpees
  • 10 bomb jacks
  • Repeat the 20s above (there was an extra set of bomb jacks in here too b/c someone had to say the un-sayable)
  • 5 burpees
  • 5 bomb jacks
  • 10 burpees
  • 10 bombjacks

90 seconds to spare and we headed back to COT for all COT things!  Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!

Shady

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2

Sweating it out at Golden Corral

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15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown.  Lutefisk had to substiQ for me last Friday and by coincidence he didn’t have a Q lined up today so lucky me and lucky PAX I stepped up to bring the pain at one of my favorite A/O’s.

Started with the disclaimer and we were off.

 

Warm Up

  • Mosey to the back of Harris Teeter
    • I intentionally asked the PAX to circle up pretty close to the dumpsters.  If you are on #SLACK and you read the fabulous piece Crab Cakes wrote last week then you would know why
  • SSH X 20
  • Imperial Walker X 15
  • Merkins X 15
  • Mountain Climbers X 10
  • Recover and mosey to the tire shop

Activity 1

  • 30 Durkins
    • Lap around the tire shop
  • 30 Dips
    • Lap around the tire shop
  • 20 Box Jumps
    • Lap around the tire shop
  • Elbow plank and wait for the 6
  • Mosey from the tire shop to the parking lot in front of Baker’s Buzzin

Activity 2 (11’s)

  • I instructed the PAX to partner up and size did matter
  • This activity was 11’s and consisted of burpees and merkins (hopefully all of you know what 11’s are and if not it pretty much means the exercises have to sum to 11.  Example 10 burpees and 1 merkin, 9 burpees and 2 merkins, 8 burpees and 3 merkins etc….)
  • There are a total of 10 rounds.  The method of transportation was different for each round.
  • Round 1 was 10 burpees at the beginning then wheelbarrow to the end of the parking lot (it’s a long way away) and then complete the 1 merkin.  The partner that was holding partner #2’s legs had to carry that partner back to the start.
  • Round 2 9 burpees then the second partner had to wheel barrow to the end.
  • We did the wheel barrows and partner carries for rounds 1-4
  • Rounds 5 – 7 were bear crawls and run back
  • Rounds 8 – 10 were crab walks and run back

Surprisingly enough I looked at my watch and it was 5:59.  Time to mosey back to COT.  As you can imagine there was a ton of moaning and groaning, that translates to #WINNING.  The PAX got their money’s worth

At COT we had an #FNG Sam and his handle is Mach3.  Went through the announcements, prayers and praises and Funhouse took us out with a prayer.  Couldn’t have asked for a better start to the day!

 

Mile High Out

 

 

 

 

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Red Bird flies in from Morocco

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15 PAX gathered for a VQ from Red Bird…it was also his second post (he was an FNG a year ago and lives/works/serves in Morocco). Red Bird took the warmup; YHC handled the thang.

Being Red Bird’s first Q and only his second post, the PAX did significantly more reps of some exercises than typical….Imperial Walkers past 25 get a little more taxing than expected.

Warm Up – Red Bird

SSH x 26
IW x 28
HW x 24
Al Gore + Moroccan Night Club x29
Windmill x 23 (yes…you read that right..these will get to ya)
Downdog –> Updog
Merkins x 10
Al Gore + Moroccan Night Club x27

Mosey slowly around parking lot – burpee at each light pole

The Thang – Band Camp

Circle up
PAX is shooting for 225 PAX through the course of the workout. The American-style school where Red Bird works has 225 students.

25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
*At this point, Tesh corrected my form on the swings–my back was curving too much. Always grateful for correction offered up, whether it’s the form on an exercise or my behavior. We need to get our egos out of the way when correction takes place. Personally, YHC would much rather be corrected in front of 14 PAX than hurt my back and be on IR for 14 weeks.
10 Single-arm squat % press, left
25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
10 Single-arm squat % press, left

5 Burpees
5 Manmakers
4 Burpees
4 Manmakers
Total of 9 each. Only .09% of the population in Morocco is Christian.

Mosey over to concrete pad outside of the gym area.

Downdog –> right leg high, bend knee/open hip
Repeat on left side

Wall Sit
3 Burpees down the line from each side
BTTW
10 Merkins (upside down against the wall)

25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
Seated Forward Bend
25 KB Swings

There was some debate over the math, but YHC is pretty sure we got to 225…..possibly a little more….

NMM:

Band Camp:
Great to share the gloom with Red Bird, a HIM living out his faith. His life demonstrates so much of Q-Source quadrant 2 in tact: Impact, Influence, Missionality, Targeting…“If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” If you want to learn how to accelerate your 3rd F, just find a man moving through his faith ahead of you. And chase him until you catch him.

Sidenote:
As you read Red Bird’s words remember, Red Bird has only posted twice. However, he has clearly dug into the F3 lexicon and ethos. Great to see the support that F3 can provide even removed from the proximity of other HIM. I also read this in light of how I saw him respond to his call. Leaving a comfortable job in a place he knew with his family (including his two small girls) to head to a much less welcoming environment…T-Claps to him on continuing to do what he and his M knew they should do.

Red Bird:
It’s difficult to do what you know you should do. Getting up at 4:45am to post, being patient with your wife even if she’s not patient with you, putting in the extra unpaid that is sometimes required at work to do your best. That’s why we revere the HIM – he does what is necessary to do what is good for Group Advantage. Especially in the USA, where it’s in our national collective DNA to honor the disruptors that came before us to create this great nation.

In Eastern cultures, though, the disruptor is not revered. He is a problem. He is going against what centuries of lived experience have proven to be ideal. For a man to disrupt the Status Quo, he could lose everything – the support of his family, the respect of his wife and kids, his job, everything. For a man in an Eastern culture to break out of Disadvantage, he must be 100% certain that the Advantage is worth it, because there is no going back. Most likely, will be alone in his pursuits.

Remember that the Group Advantage is worth the Course of Action. Be 100% certain. Be thankful for the support in F3N, and pray that your brothers will not leave you alone in your pursuits.

—
Band Camp dismissed

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10 Lanes of Pain

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It’s been a rough week for YHC. Each day leading up to this Q has been met by sleeping through the alarm.  So no less than 3 alarms were set to get out of the fart sack this morning.  Only to be woken up by the M telling me to turn off my alarm…

8 gloom warriors appeared in this morning at the Abyss.  There was a small disclaimer on how unprofessional the Q may be, and the fact that all liabilities are waved like so many cell phone screens at a Weird Al concert (I would know, I was there).

A quick mosey to the back parking lot for a very brief warmup.  SSH and some windmills to get the blood moving.  We then moved over to the bus lanes, where most of the workout would focus.  We were about to start The Thang, but with only 8, I wanted to work in the shaolin exercise “Doji”.  (I probably spell it wrong, I never knew how to spell it in the first place).

The Doji is a series of six shaolin exercises meant to work the legs (I can only concretely remember only four).  It’s 30% leg work, 15% foot work, 5% arms, and 50% balance.  We performed only the first of the series.

Doji 1:

  1. Start by standing facing your direction and plant your right foot (by stomping) 90° from your body.
  2. The left leg steps out into a deep forward stance (a lunge, but the back leg is striaght).
  3. Using your left arm (which is in front) using crane (not explained today) overhead scoop behind your body while shifting your body weight to the right leg, straightening the left.
  4.  As your left arm swings down to the ground.  Shift your weight back onto the left
  5. Step forward with the right foot (don’t come up) and use an open palm strike (demonstrated but not explained today)
  6. Shift your weight forward onto the right.
  7. Repeat L and R until you reach the end.  Turn around and go back to beginning

I knew this was very new to everyone, and that it would likely feel awkward.  The PAX followed along very well when I remembered to call movements on time.  YHC was pleased to see everyone participate and keep from letting their bodies rise up.

The Thang!

10 lanes. 10 pains.  Each lane had transportation exercises labeled in chalk (some doubles).  The labels represented a list, not the direction for whomever was in the lane.  PAX lined up (two to a lane) and everyone did the first exercise until they reached the end of the bus parking lane.

When complete, jog to the far end of the lot, turn left and follow the track back to the same spot.  Everyone stayed together and waited patiently for their now humbled Q to catch up after each run. When we completed four exercises we shifted four spots so that we were always standing on something being called.  Here is the list of exercises.

The lanes
1. Dragon Walk
2. Broad Jump
3. Lunge Walk
4. Bear Crawl
5. Crab Walk
6. Dragon Walk
7. Broad Jump
8. Lunge Walk
9. Crawl Bear
10. Burpee Broad Jump

In all the PAX were able to accomplish the first 10 lanes and another 7 before it was time to mosey back to COT.  YHC was in last place during most of the runs and needed a couple ten counts to drop my HR.  I’m still proud of my performance compared to last year.

Mosey back to COT for 70seconds of Mary.  Most people were showing around 3 miles on their wrist gadgets when it was over.  I’m not going to lie, I thought I was going splash merlot every time I saw that diaper sitting under the middle basketball hoop.  I kept thinking “Have I made remark about how this diaper seems to be in the middle of each lap?  I think I have… or am I too tired to talk and just think I said it?” Well, I certainly forgot my age again at the end of name-o-rama, so it’s entirely possible I said nothing.

YHC is truly honored to get to Q at the Abyss.  There were announcements and prayers at the end.

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2

The Hive Freshly Paved

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I showed up for my VQ KB workout at The Hive to find a freshly paved parking lot.  Apparently Bandcamp has a lot of pull!  It’s nice going home without road rash and stones in the front seat.

The workout consisted of the following warm ups exercises.

  • SSH
  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Little and big arm circles
  • Imperial walkers
  • Peter parkers
  • Parker peters

A slow mosey with butt kickers and high knees.

Exercise Round 1

Phase 1 consisted of 6 exercises.  Each exercise was was done in in 20 counts.  Once completed we repeated with the count being 15, then 10 then 5.  The exercises were:

  • Two handed squat and overhead press
  • Plank rows
  • Curl
  • Merkins
  • Two handed swing
  • Tricep press

Exercise Round 2

We ran to the bottom of the hill near the stadium.  At the bottom we did:

  • 10 Single arm clean and press (10 each arm)
  • 10 Overhead lunges (10 each leg)
  • 20 Goblet squats
  • 20 One handed swings (10 each arm)

Once we were done with this we ran about half way up the hill, did 10 Burpees and 10 BB Sit-ups, run down the hill; rinse and repeat X3.  After the first set an audible was called to go to 15 each and then 10 each on the next two sets.  (Time was running out and we wanted to get them all accomplished).  We ended up getting through the second set when it was time to return for COT.

COT

  • Bandcamp has a friend coming in next week, his second F3 workout, and will be leading the warm up.  Please come to The Hive next week to support these guys.
  • UHAUL has his VQ, I believe Wednesday.
  • Prayers for safe travels this week.

I appreciate the opportunity to lead, it was a lot of fun and a  great group!

Thank you Bandcamp!

 

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Warriors, Come Out to Play

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7 warriors came out to Pantheon this morning to battle the heat, humidity, and an awful Q.  A clown car came from Lake Ridge filled with smiling faces.  Some complaining about their shoulder pains from Mile High’s Q at Golden Corral. After the disclaimer, we moseyed to the front of the school for some warm up exercises.

COP

SSH x 20

Imperial Walker x 10

Windmill x10

Plank and shoulder stretches

 

Next, we walked over to the pillars.  There were 10 exercises written on the pavement.  It appeared they were written by an impaired person since they were not aligned properly (It was dark when I wrote them).  The workout started with the first exercise, once complete, we ran a big lap around the sports field.  Next, we would perform the first and second exercise, once complete, we ran a lap around the parking lot.  Rinse and repeat the pattern until all of the exercises were done.

Exercises:

  • 25 Merkins
  • 25 Flutters
  • 25 SSHs
  • 25 Squats
  • 10 Burpees
  • 25 Mountain Climbers
  • 25 Dips
  • 25 Carolina Dry Docks
  • 25 Plank Punches
  • 50 LBCs

We got through most of the exercises and covered 2 – 2.5 miles running.  At the end, we looked like we jumped in the lake since we were covered with sweat.  My message this morning was about accountability.  I mentioned my 2.0 Sharkbait.  He recently qualified for the Junior Olympics this past weekend.  As a father, I a very proud of him not only about this accomplishment, but his journey to this point.  Earlier this spring, he was struggling with running in Middle School.  When we talked about the struggles, he would point to external things that were preventing him from doing better.  We talked a lot about being accountable for things that are in your control.  In addition, knowing in your mind that you can accomplish the your goals.  After our conversation, he began to take ownership of his training plan and I saw his confidence grow.  Sometimes we all need that little kick to get us started in the right direction.

 

Prayers

Families moving

Auto repairs

Families traveling

 

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Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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Conveyor Belt of Pain 2

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YHC had just spent a stressful weekend in which we threw a birthday party for our eldest at Adventure Air (and the rest deep cleaning our house). They let me jump, and jump I did. So much so that my back was incredibly sore the day before my Q.  That just meant that everyone would need to do some more back stuff with me to help keep me in shape.  Thanks, everyone!

9 PAX gathered in the parking lot of the Armory.  Started out by dragging out the disclaimer while Tesh and River Rat pulled in.  Yet another PAX showed up at the last minute, but I don’t recall who it was..  Went for a quick mosey up the side lot and half way back to wait for… other guy… sigh… and got in a quick 20 SSH and some windmills to get us stretched out.

We then moseyed over to the bells and ran to the far end of the parking lot where some of the toys were arrayed, and chalk was drawn all over.  Stations were set up every 3rd parking space down the line, then at the end, over two rows, and back down the line forming almost three sides of a square.

The stations were as follows.

  1. KB Swings
  2. Upright Row
  3. 3/4″x72″ Black Iron Staff – Tip ups
    1. Holding the staff at least at half way, the more above your hand the harder it is
    2. Let the tip drop to parallel with the ground and use only fingertips and wrist strength to bring it to vertical.
  4. 3/4″x72″ Black Iron Staff – Rotations
    1. Holding the staff straight forward, rotate to the left and right
    2. Speed of rotation controls the work required to slow and reverse direction
  5. Box jumps (20, 24, and 30 inch sides)
  6. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  7. Kettlebell Pendulum Swings – R
  8. Pendulum Swings -L
  9. Deadlift
  10. Seated chest press
    1. Six on the ground, legs straight out, torso leaned slightly back
    2. Chest press while leaning back with legs not leaving the ground
  11. Standard Kettlebell Row

Timing:
There is always a traveling PAX. Two PAX started at station 11 (Chicken Hawk and Shin Guard).  Chicken Hawk spent about 10 seconds doing rows and ran with his bell down the parking lot, turned 90 degrees and ran to station one.  Each PAX was to bear crawl with the bell to the next station, however after one round it was apparent that the timer was going to kill our ability to hit all the stations multiple times.  Changed it to a quick walk.

After the first complete round, we met in the middle and did about a minute of broga to stretch out the back and went back to the conveyor.  We made it half way through the second round before time was up and it was a quick mosey back to COT for announcements and prayer.

Everyone worked hard.  Everyone got better.

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