Slinging Round Metal AO: Bad Apple When: 02/03/2021 QIC: Goat PAX (11): Pony Boy, Sprocket, Ollie, Zima, Brutus, Snax, Rusty, Chalupa, Pass Interference, Woody, Goat Preamble:Oh boy…it was a cold start. Fingers where numb and legs where chilly this morning, but it didn’t take long before the blood started moving. It was a Goat Q, so it was time to sling metal around. After the preamble, it was time to get to going. Warm-O-Rama:This morning’s warm up was simply to kickstart the BD by getting the body moving. Efficient and quick because we had a full morning. Side straddle hops. Imperial walkers. And…that was it. pax pick up the metal that wanted to lift. Lots of kettlebells to chose from. The Thang: BONUS: every time you passed the flag during Cusack, you had to pay the man. 5 burpees. 30 Merkins 30 Rows, then Cusack around the parking lot. 25 Merkins 25 Curls, Cusack 20 Merkins 20 Front Arm Raises, Cusack 15 Merkins 15 Skulz, Cusack 10 Merkins 10 Floor to Overhead Press, Cusack Round 2 (On Q’s Count) 10s Clean Squat Press 10 each arm Cusack 20s While squatting (Press out Press Ups) Cusack 30s While squatting- curls and skulls Cusack 30 KB Swings 30 Rows, Cusack 25 KB 25 Curls, Cusack 20 Merkins 20 Front Arm Raises, Cusack 15 Merkins 15 Skulz, Cusack 10 Merkins 10 Stay in the squat position Overhead Press, Cusack COT:Reminder about February Challenge. Climb Kili. Naked-Man Moleskin:Lots of prayer to go around. Our country. Sickness. Healing. Grateful for the F3 men and the community.