The theme of Friday's workout had absolutely nothing to do with Halloween – but becasue I waited three days to post the backblast – the tie-in seemed like a good idea, and seems like a miss on YHC's part. The CAULDRON – three days before HALLOWEEN – how did I miss it??
And so it went – 10 PAX gathered in the gloom at TCE to lift some bells.
It went something like this…..
Warm-o-rama
?Joggy Jog around the parking lot and circle up
SSH, Windmills, IST, Cotton Pickers, Squats and Mountain Climbers were all done with text book precision and the men were ready to take on the work-out
THE THANG
Set # 1
?25 kettle Bell Swings OYO
Curls x 15 IC
Squat to overhead press x 15 IC
Upright Rows x 15 IC
Alternating Lunge x 15 IC
Lawn Mowers x 15 each arm OYO
The Intermission
Partner Up – Partner 1 planks while Partner 2 farmer carries both bells to the parking island and back. Flip/Flop, Flapjack Repeato
Find a spot on the curb – mvoing Mericans IC – start on the ground level, move up and down on the curb throughout the exercise
Set # 2
Very similar to Set # 1 – although Curls were replaced by Low Curl-High-Curl-Full Curls IC
Intermission # 2
Partner Farmer Carries
Cub Work was staggered Mericans
8-Count Burner like exercises (Frontier was quick to point out that I had taken an established exercise and made it just different enough as to make it confusing and harder to execute. You're Welcome.)
Skull Crushers – 10 IC
On your six – for Chest press and more Skull Crushers
Set # 3
Very similar to Sets #1 and #2 – but at this point some counts were midfied – mainly as they related to burning shoulders..
?Mary Mary – Why You Bugging (Bugs ?!? – another missed opportunity for Halloween reference)
?Pretzel Crunch
Frontier led an excellent exercise that pushed us both mentally and physically
J-Lo – led by Amen
Little Ben led an excellent exercise that pushed us both mentally and physically
Dying Cockroach – led by Capone
Recover/Recover
?Non-Spooky Moleskin
– Always great to be with you men in the gloom. I've done several kettle bell workouts over the years, but this was just my second KB Q. I hope you got what you came for – and I appreciate the opportunity that Spare gave me to lead.
– Always love to see the TRIANGLE out and about – Amen, Little Ben and Hallelujah. Three Corners make a triangle – see what I did there?? Amen is a great exaple to everyone through his hard work and dedication – and the boys bring it – which is impressive for a 15 and 13 year old – during the week before school.
– The Force is working through some injuries – and I hope it's a speedy recovery.
– It takes 25+ Kettle Bell Swings to work off a Fun Sized Snickers (Disclaimer – that's quick internet math, that in no way has been vetted by a trained professional). Choose your snacks wisely tonight.