Hells Bells – Table for 2
QIC: Spamalot
Date: 08/14/19
PAX: Schneider (WB), Spamalot (WD, QIC)
Perhaps the worst known secret in F3WinstonSalem is that the #WeFoCo boys are the real deal. What they lack in numbers, they more than make up for in determination, consistency, and perseverance. They always rally to support the Pax, and never leave anyone behind.
So naturally, only one Pax posted this morning for HELLS BELLS (the unsanctioned, off-the-books kettlebell workout) D’oh!
While some of the plans had to be modified (hard to do a 3 man grinder with only 2 men), work was done by Schneider and YHC.
We know what happened, and you would too. If you had posted. Here is the abbreviated version:
Warm-o-Rama – Usual fare of exercises.
The THANG:
Perform 15 reps (OYO) of called exercise.
Grab bucket (filled with either 4 bricks or 1 large block) and run to other side of parking lot. Return.
Continue this pattern until all 6 exercises are complete.
KB Swings
KB Squats
KB Curls
KB OHP
KB Upright Rows
KB Skull Crushers
Tabata (20 sec on/10 sec off) – all exercise with KB
Curls
R arm row
L arm row
Halo
Upright row
Figure 8
R leg lunge
L leg lunge
Squats
Calf Raises
KB Swings
American Hammers
Run lap around perimeter of parking lot
Repeato x3
MARY – usual fare
DONE!
NMM
Appreciate Schneider coming out. Glad YHC did not have to do this alone.
Topics of discussion included: yesterday’s storms and 2.0s and their fall plans.
Announcements/Prayer Requests
Shmedfest is August 24th. There will be a 8am convergence workout with FiA (2.0 friendly) at the Fairgrounds.
While Shmedfest is free to attend, please register so Plunger and his crew know how much food to order.
Aside from it being a great event, Shmedfest raises much needed funds for Crisis Control Ministries. If you have the ability, please consider making a donation. It is easy to do, and feels oh-so-good. You should have received an email from Plunger with details. If not, let YHC or Plunger know.
Any questions? Want to Register? Want to donate? You can do it all here: https://crisiscontrol.org/shmedfest/
Iron Pax – YHC knows you have heard about it. (Because YHC has clogged your Twitter feed). Each week in September there will be a separate workout. Working on details for WS, but we will likely do it together as a group each week. There are currently over 1,200 Pax across the country signed up (and over 20 F3WinstonSalem Pax). Details and how to register can be found: https://f3greenwood.com/
Climb to Remember – Wednesday, September 11. 6am at BB&T Field (Wake Forest Football field). Led by Wake Forest Army ROTC. If you have not participated in this event, do so. It is a meaningful way to remember this day.
YHC took us out – giving thanks for the day and asking prayers for Schneider’s Aunt.
Great time this morning Schneider!
Spamalot
#spamtan
