Not listed on the site: Bessie
25 strong came out to Dragon Slayer to master the kettlebell, get lost in the woods, and attempt a world record
Warm-up
Short mosey with some butt kickers and high knees
20 X SSH
15 X IST
15 X Carrot Pullers
Arm Circles OYO
Merican Minute! AMRAP pushups for sixty seconds (see Moleskin for World Record)
The Thing
Run to pull up bars and partner up
Partner A 10 X Pull Up
Partner B 20 X Squat
Flapjack
Partner A 10 X Chin Up
Partner B 20 X High knee jumps (jump up and touch knees to hands)
Flapjack
Repeato
Run back to kettlebells
15 X Curl IC
15 X Skull Crushers IC
10 X Squat Press IC
20 X Kettlebell Swings OYO
Lap around church
Repeato (Zamperini kettlebell to new spot to get out of the way of the church bus!)
15 X Upright Row IC
10 X Lawn Mower Right IC
10 X Lawn Mower Left IC
15 X Kettlebell press w/ Low Flutter IC
Lap around church
Repeato
Mary
10 X Heels to Heaven IC
10 X Pretzel Crunch Right and Left IC
10 X W IC
Merican Minute! AMRAP push ups for sixty seconds…not as easy as the first time!
Recover, Recover
Moleskin
– Big crew also ran ~3 mile Standard this morning. Saw Don Ho, Lego, Mayhem, Frogger and Turncoat rolling in as I parked. I’m sure I missed a few too.
– Guinness Book of World Records for pushups in a minute:
Regular: 140 (although could not confirm, could be as high as 152)
Finger Tip: 105
Knuckles: 101
Diamond: 70
If you’re interested in what is considered “Excellent” for pushups in a minute from the American College of Sports Medicine, see link below. I’m betting many of you are crushing it!
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1113
– Bit of a challenge getting back to the pull up bars in the dark but well worth it in YHC’s opinion.
– Duly noted need for volume increase in cadence…breathing too hard.
– Don Ho noted upcoming Need for Speed and Mayhem noted a shoe drive to help the less fortunate. Please reach out to them for more information and show support!
– No world records (today), but may have set a record for PAX at Dragon Slayer! Appreciate everyone coming out, a huge motivator for me and helped me push through.
Until next time…
Fescue