Macebell 101

DATE: 2023-03-14
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Chuck Taylor, Hammerhead, True North
FNGs: None
COUNT: 5
WARMUP:
20×4 Side straddle hop
10 burpees
10 woodchoppers

THE THANG:
Today I brought a 15-pound macebell. While one person did their set of a macebell workout, everyone else performed a group exercise. The macebell was passed to the next person after the number of reps was performed by everyone else.

Stage 1: Close-hand block to the time of 15xMerkins (overzealous start for 4 nonmace PAX) Stage 2: Close-hand block to the time of 20xAir squats
Stage 3: 20xDips on the bench
Stage 4: 360° swing to the time of 10×4 forward lunges
Stage 5: 360° swing to the time of 10×4 side lunges
Stage 6: Backscratchers to the time of 10xLBC’s
Stage 7: 10xBackscratchers, everyone else planking
Stage 8: 20xErkins,15xDips
Stage 9: Shoulder press to the time of 10×4 T-claps
Stage 10: shoulder press to the time of 10xleg lifts
Stage 11: Uppercut with lunge to the time of 10xside plank things (I always forget the name)
Stage 12: Uppercut with lunge to the time of 10xside plank things on the other side

MARY:
10xWWII Situps
10xcrunchy frogs
10xbox cutters
14xarrowhead merkins
40-second plank
10xrope pulls
50xair squats to finish off the last minute