Advertised a KB workout only problem was we had one lonely KB across 7 PAX ….. Omaha at 5:30 AM ugghhhh
Wait here comes a FNG – so that is 8 to share a KB
screeeeccchhh – Clark roars in typical fashion yielding 2 more KBs … will make it work with blocks
So FNG – Dillon Clark shows up about a minute into warm-up and says this is his first time and he is looking to get back in shape. Hopefully we can accomodate.
Total of 9 for KB / block work when it is all said and done
Warm up
20 X SSH
15 x copperhead squats
60 second plank
Arm circles
The Thang
15 reps followed by ….. snafu with early count … I'm not doing IC thereby 30 each, 15 OYO
Rep 1 – 15x KB squat swing – 100m run, run back (get heart rate up)
– audible to shift to the left after each round to share the love of KB with those that have blocks, okaaaay (little john voice)
Rep 2 – 15x KB swing left – 100m backwards run, mosey back
Rep 3 – 15x KB swing right – Shuffle right 100m, mosey back
Rep 4 – 15x KB row – Shuffle left 100m, mosey back
Rep 5 – 15 x KB Squat – 100m backwards run, mosey back
Rep 6 – 15 x KB skull crusher 100m butt kickers, mosey back
Rep 7 – 15 x KB right curl, 100m high knees, mosey back
Rep 8 – 15 x KB left curl, 100m lunge walk, mosey back
Rep 9 – 15 x KB trifecta (snatch), 100m sprint, mosey back
Rep 10 – 15 x diamond merkin, 100m sprint, mosey back
Rep 11 – 15 x plank alternating row, 100m sprint, mosey back (in a plank position alternate rows on left and right while holding plank …. FUN)
**Intermission**
3 minutes of quadrafilia
Resume
Rep 1 – 15x KB squat swing – 100m run, run back (get heart rate up)
Rep 2 – 15x KB swing left – 100m backwards run, mosey back
Rep 3 – 15x KB swing right – Shuffle right 100m, mosey back
**Intermission**
Max merkins for 1 minute
Rep 4 – 15x KB row – Shuffle left 100m, mosey back
Rep 5 – 15 x KB Squat – 100m backwards run, mosey back
Rep 7 – 15 x KB right curl, 100m high knees, mosey back
Rep 8 – 15 x KB left curl, 100m lunge walk, mosey back
Fairly certain this is as far as we got
Mosey back to warm-up
Mary
30 secs – Russian mason twists – not enough KBs to do Russian style
15x Low flutter IC
15x LBCs IC
FNG alert – Dillon Smith who was EH'd by a friend that posts in Charlotte. Comes in full of confidence and wants to get at it. Welcome aboard. Father of a teething 18 month old boy, works as a mortage financer, likes the Heels, Panthers, football and golf. Hey that reminds me of something .. Tony Romo likes football and golf … Sorry brother we dub thee "Romo" oh the irony as a panthers fan and the need to explain that he isn't a cowboys fan everytime 🙂
Reflection
Be on your guard: stand firm in the faith: be men of courage: be strong. – 1 Corinthians 16:13
"Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened."~ Billy Graham
In honor of those that served our country remembrance this weekend.
Moleskin
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Closer was a bit giddy this morning
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Clark appears midway through 60 sec plank suggesting it looks hard … all is forgiven as he brings 2 KBs to share
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Practice field actively being watered and hadn’t been mowed in weeks, feet were soaked
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“If you ain’t first you’re last” – Abrams
