M E T A L M O N D A Y
WHEN: Monday, July 09 2019
THE SCENE: 77ºF, 95% Humidity, & perfect for some Acceleration
F3 WELCOME & DISCLAIMER
WARM-O-RAMA, In Cadence:
1. Big Arm Circles x 10; Reverse
2. Chinooks (overhead arm circles) x 10; Reverse
Mountain Climbers x 20
3. Shoulder Taps x 10
4. Merkins x 10
5. Imperial Squatters (Low, Slow Squat + Twist Left/Right) x 10
6. AO Inspection Tour: Turn Right @ Stop Sign, MOSEY, Halt @ Top Cheraw Drive's Textbook Blue Slope When It Snows (CDTBBSWIS).
A). Grab a Friendly Boulder from the CDTBBSWIS Rock Pile
i). DEADLIFT/BICEP CURL/OVERHEAD PRESS/BICEP CURL/DEADLIFT in cadence X 10.
ii). HOLD OVERHEAD PRESS POSITION + MARCH to Midway Point (Light pole), Halt.
iii.) ROCK MERKINS in Cadence:
Non-dominant foot's toes on rock x5; dominant foot's toes on rock x5.
iv.) 5 BURPEES.
v.) ROCK LUNGES.
Hold rock and lunge to stop sign; bottom of CDTBBSWIS.
vi.) ROCK MERKINS in cadence:
Non-dominant hand on rock x 5; dominant hand on rock x 5.
vii.) 5 BURPEES.
viii.) DEADLIFT/BICEP CURL/OVERHEAD PRESS/BICEP CURL/DEADLIFT in cadence X 10.
viv.) OVERHEAD PRESS AND HOLD + UPHILL MARCH to Summit, return Friendly Boulder + MOSEY to the generator/opposite end of covered area, near visitor's lot.
x.) Halt; SIDE STRADDLE HOPS, in cadence x 20+ MOSEY to Entrance of Visitor's Parking.
THA-THANG:
Several toys had parked themselves in the visitor's parking without registering at the office.
STATION WORK, FARMER'S CARRY IS THE LYNCHPIN
As Many Rounds As Possible(AMRAP), ~20 min:
I. FARMER'S CARRY
Single-hand carry 50lb kettlebell to lightpole, walk along cement sidewalk, switch hands at lightpole and return. All PAX rotate to next station.
II. HAVE A SEAT AND REPEAT
Affix 50lb backpack of Bricks to back, have a seat down onto Igloo Cooler and mimick a real squat. Focus on sharpening form. These are not numbered so there is no need to cheat yourself out of proper movement. Repeat until Kettlebell is returned.
III. SANDBAG DCPCD
Deadlift sandbag. Curl sandbag up. Overhead Press Sandbag. Curl Sand Bag Down. Deadlift sandbag, return to ground as deadlift. Rinse and Repeat. Repeat until Kettlebell is returned.How is your grip strength doing?
IV. JAVS
20lb dumbells, each hand. For time, the real Javorek's complex is abbreviated into 3 movements:
a). Do 1 Pull-To Chin
b). 1 Shoulder Fly/Side Raise
c). 1 Forward Raise
(see link above but scroll down in link, or see relevant moments in picture below)
V. 20lb WIFE KETTLEBELL WOODCHOPPERS/CORKSCREWS
Stand with feet apart, weight outside of foot, with back straight and abs activated, raise to opposite shoulder, extended like an axe. Bring back to foot x5; swap feet.
Rinse and repeat I:V until time is called.
MOSEY to Flagpole/Planter Box-o-bricks.
I. TEETH SHARPENERS (Isometric Merkin):
Decline Merkins, slow cadence, pause at 3, x 5 or until failure,
II. 5 BURPEES
III. LBC's In Cadence x 20
COUNT-OFF & NAME-O-RAMA: Four Pax. CDC, Ready Mix; Yo-Gi; Paycheck (QIC)
CIRCLE OF TRUST/BOM
MOLESKINE: As always, it was an honor to lead and help others grow better and stronger. It was especially an honor to have Ready Mix post with us.
Before the Q, we spoke and it stuck with me how Ready Mix mentioned how starting an AO was not difficult, as there are plenty of people willing to contribute, and even more importantly, there are people waiting for it to happen, and even more people where it could impact.
Call me Jack Handey, but the more I think about it, the more it is like turning a key in a car ignition. Imagine how many things are like that:
There is probably something or perhaps more than one thing in each of our lives in which there are people just waiting for "it" to happen, and there already are willing folks to help, and infrastructure already in place to put that thing into orbit. All that is really waiting is for you to turn the key to the ignition.
What is "it" in your life?
Who could potentially help you?
What is holding you back?
What are you doing to do about it?
ANNOUNCEMENTS/PRAYERS: Rumble Bootcamp is M/W.
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