A few for the Standard, including DonHo, Egyptian, and Gypsy. Egyptian went down with an ankle sprain toward the end of the run. The road to nowhere strikes again. Hope you heal up quickly man, missed you out there today.
Appetizers:
Jog around parking lot
Arm Circles
Toy Soldiers x 12 IC
Hillbillies x 12 IC
IST x 12 IC
Bam Bams x 7
Calf Raises x 20 IC
The Main Course:
Mosey to Pull Up bars
Spud Webbs to 5
Toes to bar x10
Spud Webbs to 10
Toes to the bar x10
Mosey to Kettlebells and circle up
3 Rounds. First round 20 reps of each exercise below. 2nd round = 15 reps of each, 3rd round = 10 reps of each.
KB thrusters
WW1 situps
KB Bob and weave
Jump Squats
KB swings
Burpees
KB Row
Dessert:
Low flutter 20x IC
Jane Fonda 20x IC each leg
Superman hold for 1 minute
Digestif:
– A small but mighty group today
– YHC showed an extreme amount of rust and totally forgot the disclaimer
– The mumblechatter was relatively quiet, except for Don Ho's comments on all the "Davidson" exercises being called (Spud Webb, Bob and Weave, Jane Fonda)
– Qbert was excited to see so many runners at a KB workout. He hopes to see as many tomorrow at the Foundry. We are anxiously awaiting the release of his AO by AO characterization of the F3 LKN workouts
– Uncle Rico has trimmed down but still carries a massive KB and is not afraid to use it
– Hoodie, fresh off some lightning quick runs at BRR, jumps right into a KB workout without missing a beat. Nice work
– Fescue was in mourning over how much he missed the BRR, someone please EH him for next year
– Yes, it is possible to MQ a KB workout AND run BRR. Gypsy, thank you for leading Dragonslayer and helping fight the epidemic of runner arms threatening to sweep LKN