Quagmire was on tap to preside over The Blitz™ on Wednesday morning in what was to be a celebration of his re-election to the bench. While our resident judge managed to garner the minimum one vote necessary to retain his appointment (Yeah Quag!), it came at the expense of staying up into the wee hours of the morn to watch election results roll in at company HQ. YHC was glad to take over the reins in his stead. Here’s what we did in honor of His Honor:
Grab your bell and head down to the track for a quick warm-up. Partner up with a comparably-weighted bell owner.
Each pax does set of KB exercises. At end of each set, P1 farmer carries both bells 1/4 lap while P2 runs 3/4 lap in the opposite direction until they meet. Repeato sets with partners flapjacking between farmer carry and running after each set. KB sets included the following exercises:
- First set: 2-armed swings x 20, snatches x 10 (each arm), overhead press x 20, alternating 1-armed swings x 20, snatches x 10 (each arm), overhead press x 20
- Second set: 2-armed swings x 20, alternating lunges w/bell x 20, goblet squat x 20, alternating 1-armed swings x 20, iron ball squat x 20
- Third set: 2-armed swings x 20, curls x 20, tricep extension x 20, alternating 1-armed swings x 20, curls x 20, tricep extension x 20
- Fourth set: 2-armed swings x 20, squat to high pull x 15, bent-over rows x 15 (each arm), and one more set that I forget #SeniorMoment
Finish up with final set of alternating 1-armed swings x 20, Bell BC’s x 20, 6-inch leg hold with bell overhead for 10 counts around the horn
Announcements/Prayers:
- Bowling at The Alley, 11/17, 7 – 9 pm
- Special slate of Thanksgiving Day and Black Friday workouts – see F3Raleigh homepage for listings
- Ridgewood Turkey Trot on Thanksgiving Day – see @EtheridgeBrian for details
- Prayers for our nation and our leaders post-election
- Prayers for Steroid’s friend Eric as he recovers from a stroke
When nothing is owed or deserved or expected
And your life doesn’t change by the man that’s elected
If you’re loved by someone, you’re never rejected
Decide what to be and go be it
As always, an honor and a pleasure. Aye.
