Slinging Round Metal

AO: Bad Apple

When: 02/03/2021

QIC: Goat

PAX (11): Pony Boy, Sprocket, Ollie, Zima, Brutus, Snax, Rusty, Chalupa, Pass Interference, Woody, Goat

Oh boy…it was a cold start. Fingers where numb and legs where chilly this morning, but it didn’t take long before the blood started moving.

It was a Goat Q, so it was time to sling metal around.

After the preamble, it was time to get to going.

This morning’s warm up was simply to kickstart the BD by getting the body moving.

Efficient and quick because we had a full morning.

Side straddle hops. Imperial walkers. And…that was it.

pax pick up the metal that wanted to lift. Lots of kettlebells to chose from.

BONUS: every time you passed the flag during Cusack, you had to pay the man. 5 burpees.

30 Merkins 30 Rows, then Cusack around the parking lot.

25 Merkins 25 Curls, Cusack

20 Merkins 20 Front Arm Raises, Cusack

15 Merkins 15 Skulz, Cusack

10 Merkins 10 Floor to Overhead Press, Cusack

Round 2 (On Q’s Count)

10s

Clean Squat Press 10 each arm

Cusack

20s

While squatting (Press out Press Ups)

Cusack

30s

While squatting- curls and skulls

Cusack

30 KB Swings 30 Rows, Cusack

25 KB 25 Curls, Cusack

20 Merkins 20 Front Arm Raises, Cusack

15 Merkins 15 Skulz, Cusack

10 Merkins 10 Stay in the squat position Overhead Press, Cusack

Reminder about February Challenge. Climb Kili.

Lots of prayer to go around.

Our country. Sickness. Healing.

Grateful for the F3 men and the community.