I believe I am missing two from the above, sound off if it was you.
The news included Blitz worthy information this week. Sean Combs aka Puff Daddy aka P Diddy assaulted his son’s trainer at UCLA with a kettle bell. I figured this was one of those things you need to just use as many jokes as possible with before it is no longer relevant. Hence the excessive puns this morning in mumble chatter, on Twitter, and written here.
If there is any F3 workout that has left me the most sore it is the Blitz. So coming out for my first Q at the AO I knew I needed to bring the heat. People come to the Blitz hungry for a tough “no holds barred” workout. That is what I attempted to do and I hope the Pax enjoyed it. Regardless all 24 present put in there all and left nothing out there. I appreciate you guys coming along for the ride.
Warm Up:
We moseyed on down to the track bells in hand. Two strong members of the Pax, maybe Countrywide and Orwell?, had to opt for rocks at this point.
20 x SSH, 15 x Good Mornings, 20 x Figure Eight with Kettle Bell
the THANG:
The follow sets were led by YHC and then broken up by the follow exercise.
In between each set (and this was what was the kicker for most including myself): Partner up with same partner: P1 Farmer Carry 100 yds, P2 stays back to do 25 merkins then follows P1 meeting them at 100 yd mark. At this point FLAPJACK with P2 farmer carrying back to the start and P1 stays back and does 25 merkins. Then we planked waiting for the six.
The sets:
1. 20 x Swings
2. 20 x Swings, 20 x Squat to High Pull
3. 20 x Swings, 20 x Squat to High Pull, 20 x Long Slow Flutter,
4. 20 x Swings, 20 x Squat to High Pull, 20 x Long Slow Flutter, 10 Rows Left and 10 Rows Right
Man Ram led us in much needed 15 count at this point
1. 20 x Single Arm Swings (10 Each Side)
2. 20 x Single Arm Swings, 20 x Goblet Squats
3. 20 x Single Arm Swings, 20 x Goblet Squats, 20 x Russian Hammers
Ran out of time at this point but finished with the Carry and Merkins plus 15 Merkins on my count before moving to Mary up at the school near the top of the stairs.
MARY: 25 x LBCs, 25 x Freddy Mercuries
COT:
Announcements: Not much said hear, folks including YHC still catching their breath. The Arena is this Friday at 2:30 at the Healing Place with a prerun starting at Pullen at 2 pm. Also the convergences on July 4th are at Carroll/Catalyst and Chavis/Ambassador starting at 6:30 am
Prayer Request: The families dealing with disease, hurt, and emotional wounds (no specifics mentioned)
Naked Moleskin:
Man was this set tougher than I thought. I am feeling it bad 12 plus hours later sitting here typing this up. Pax all did an excellent job and pushed through. I don’t think a single person left anything out there. Respect for that!
Cinderella led us out beautifully, thank you sir.
Aye!
Pepe
