7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.
Warm-up
Toe Touches x 10 IC
Arm Circles x 10 IC (10 forward & 10 backwards)
SSHs x 20 IC
Self Love x 10 IC
Windmills x 10 IC
Hill Billies x 20 IC
Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO
Round One (Leg Exercises)
Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.
Round Two (Upper Body)
Chest Presses (one arm at a time x 10 IC)
Rows (one arm at time x 10 OYO)
dead lifts – 10 OYO
Curls->Squat->overhead press – 10 OYO
Halo with curl – 10 OYO each direction (20 total)
Kettle Bell Swings x 15 OYO
Wife Pleasers with bell above crotch – x 10 IC
Chest Presses (both arms) x 20 IC
Round Three (Suicides)
Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.
Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.
Final Round (There’s Something About Mary)
Flutterkicks with bells x 15 IC
Hello Dolly with bells x 15 IC
LBCs with bells x 20 IC
COT and Lagniappe
Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.
SYITG
King Kong
Damn uptown cash flow