Ropes, Rings, and Bells

Warm Up

Russian KB Swing x 20 IC

American KB Swing x 20 IC

KB Curl Press Extensions x 10 IC

KB Pass Through Backward Lunge x 20 IC (10 each)

KB RDL x 20 IC

The Thang

Mosey to the Pull Up Bars

2 Rounds of:

Big Boy Rope Pull Ups x 2

Derkins x 5

Ring Pull Ups x 2

Merkins x 5

Rope Pull Ups x 2

Irkins x 5

Double KB Rows x 10

Dips x 10

1 lap

Quick assessment of the PAX once back at the pull up bars. They weren’t smoked enough. Time to ramp up the intensity…first 2 rounds were too easy

O11 from GoRuck Selection said, “You can’t train the mental unless you train the physical to the point that it becomes mental.”

We got ourselves uncomfortable for the remainder of the workout.

2 Rounds of:

Big Boy Rope Pull Ups x 5

Derkins x 10

Ring Pull Ups x 5

Merkins x 10

Rope Pull Ups x 5

Irkins x 10

Double KB Rows x 20

Dips x 20

Mosey to the Flag

Alternating KB Clean Squat Press OH Forward Lunge to Curb and Back to Flag

This one was brutal but we all finished before the clock struck 8

As a matter of fact by the time the last person finished it was 7:56 so we took a cool down lap

Prayer Requests: A lot of folks displaced from their homes, YHC’s colleague who got flooded in Pollicksville and wasn’t expecting it so did nothing to prepare, T-Bone took a crew to Carterico yesterday to muck out houses, Cape Fear’s convergence to muck out houses and do yard clean up, YHC’s trip to the mountains with the M for a memorial service

Announcements:

Lots of CSAUPs out there, get signed up, check out the CSAUP tab in the directory on the website www.f3enc.comto get the links

Moleskin:

This workout took a nice little turn for the better once YHC bumped up the rep count with the pull ups and merkin circuit. When planning a workout and deciding rep schemes, breaking up a high total into bite size chunks allows for proper form to be maintained for the exercises. Having a predetermined plan on your weinke is good but you need to be willing to adapt based on the PAX that show up. In this case, we had a strong group so after a quick assessment of the PAX and self-reflection on how I felt personally the rep scheme needed to be upped to smoke the group. It was amazing how going from 2-5 reps on the pull ups made the circuit 10x harder, but still doable. My favorite part of the workout was the last exercise (Alternating KB Clean Squat Press OH Forward Lunge to Curb and Back to Flag). After demoing it and telling the PAX how far we had to go, I could tell the were thinking, “oh no freaking way.” But the really cool part is that nobody said anything. They freaking did it and all crushed it. Well done men. Way to push.