10 men got after it at the cauldron today with a circuit setup by YHC. 7 of those men ran anywhere from 1.8 to 2.5 miles (out and back to st marks).
Warm-up
- Run a lap around the lot
- seal jacks X15
- IST X 15
- Cotton Pickers X 15
- Girl Fight X 15
- Reverse Girl Fight X 5
The circuit
- Running position and timer for exercises below
- 35# kettle bell chest press on the ground
- double curls with 30# dumbbells
- 10# shoulder press Arnold style
- double #25 pound kettle bell squat
- 25# kettle bell skull crusher
- 30# kettle bell lawn mowers
- Jump Rope (round 2 burpees)
- 25# kettle bell Swing
- Merican (round 2 CDD)
After running thur the circuit twice we circled up for some good old mary
- box cutter X 15
- Pretzel crunch X15 each side
- Big Baby crunch X 15
- Ws X 15
- 30 sec airborne mind bender as the abs needs a break
- J-LO by AMEN X 15
- 3 burpees as that is all YHC had time for
Moleskin:
With 7 runners the parking lot was pretty full at 5:25 and then Titan can rolling in and almost took out a kettle bell or 3 but with that keen asian eyesight he dodge them with great precision. Funkytown comes rolling out of mist quietly from the hood behind the cauldron.
There was much discussion about what to do on Saturday and when to do it before the titan q at the estate tomorrow. We decided on 5:45 for 4 mile ruck and then hit the workout that titan will lead.
Yes my "jump rope" was not regulation so you got burpees on round 2 you are welcome.
Also getting swollen with 30# dumb bells was on purpose. I knew you could do it Blackbeard!
Frontier left is keys in the on poistion of his truck and thank goodness YHC had some jumper cable to get him home safely!
Today's workout is always a good one and i enjoy it and don't have to count much. you get a little running and some good lifting work in with the circuit.
Always check the website for information on what is coming up and make sure to get plugged in!
Sweet Caroline