The officially sanctioned F3The Blitz Bob Vila Outback Chariot rides lower than a hydraulic-modified El Camino when hauling the freight required for The Blitz. However, the Chariot was raised ever so slightly this AM, due to some PAX who had “borrowed” Bells. A reminder to all who have yet to return overdue KettleBells: We’ve put their faces on milk cartons. Bring em back!
A lovely morning in the F3 gloom. This Friar is always grateful to greet the good men who show up for a challenge. This morning, you don’t own the bell, the bell owns you. The main event was dubbed, “Hot Box,” and the goal was for the PAX to depart the AO swole and spent. Here we go.
THE THANG:
WARMUP
Egg Beaters x15 R/L / Around the World x15 / Figure 8s R/L x15 / 1/2 Round the World R/Lx10
Overhead carry to adjacent parking area
< HOT BOX >
ROUND 1
1) 2-Arm Swings x20
2) Curls x20
3) Flutters x20
4) Alt Lunges x20
ROUND 2
1) Single-Arm Swings x20
2) Tricep Ext x20
3) Reverse LBCs x20
4) Single leg dead lifts R x12
ROUND 3
1) Shoulder swings x20
2) Single arm bent rows x20
3) Hammers x20
4) Single leg dead lifts L x12
ROUND 4
1) Short 2-arm swings x20 (aka T-Rex Swings)
2) Press to triceps x20
3) LBCs x20
4) Squat to high pull x20
ROUND 5
1) Snatches x10 R
2) Curls x20
3) Flutters x20
4) Alt jump lunges x20
ROUND 6
1) Snatches x10 L
2) Bent Rows x20
3) Dying Cockroach x20
4) SumoSquats x20
30 Kettlebell sit-ups (partner anchors feet)
DONE.
Chong offered, but no takers for some post-Blitz yoga. So, he stuck around for some serene poses and breathing routines on the asphalt. However, he wisely wrapped up as the middle school staff/faculty began to arrive. “Who’s the 30-something bearded man sitting cross-legged in the middle school parking lot?”
Announcements:
- F3 Dads on 4/24 915-1030
- 4/18 Chavis Convergence / Flag Football – sign up!
- GORUCK – info night coming soon – You should be part of the GORUCK. It will hurt, and you’ll be glad you did it.
3RD F – YHC encouraged the PAX to think of something they were grateful for. A few moments of silence, prayer of thanks, and we were out.
Great work, my friends.
