Tour de Draftee Stop #11: Bells & Whistles

The Thang

Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability—curls, presses, rows, and lateral raises—balancing on one foot. After each set, we jogged to the island and sprinted back. Part 2 brought slow RDLs, controlled goblet squats, and two laps of a suitcase carry around the parking lot. We repeated sprints. Part 3—”Control”—targeted core with dead bugs, Turkish get-up progressions, and half-kneeling presses—again slow and controlled. We finished with a ring of fire overhead press.

The Story

This wasn’t about speed; it was a battle against gravity and patience. The slow movements challenged everyone equally, and the burn was real. In the end, the control and precision won out.

Tour Update

No FNGs today. The mission remains: Show up. Lift your brother up. Bring an FNG.

On to Western Front. SYITG!