There was talk of a STANDARD that was nixed due to rain. So the PAX gathered sans running. Blackbeard emerged from the shadows, bell in hand – and we were 5 strong. Little Finger pulled up at 5:29:59 and made us a half dozen.
Before I left the house – I contemplated doing a poor man's laminating job (pakcing tape) on my Weinke – I didn't, I should have.
Warm-o-rama
Lap around the lot, SSH, Windmill, KB Around the World, KB Halo, KB Good Mornings (hold KB at the base of your neck, bend at the waist. Blackbeard said "Good Morning" every rep – so we wouldn't forget what we were doing), Bob+Weave, Traveling Mericans (a little choreography as we moved from the bell to the left and right IC)
The THANG
Line up at the end of the parking lot for Kettle Bell Swings with a run (50-60 yds??) between sets.
– 5 Swings Run 1/2 the lot and back, 10 swings/Run, 15 Swings/Run, 20 Swings/Run
One Hand Racked Squats – With the bell held at your shoulder perform squats IC
More Swings – switch to one handed with a switch at the top
– 20 Swings/Run, 15 Swings/Run, 10 Swings/Run, 5 Swings/Run
Curls IC
Squat to Press IC
Curls-Inches (8 count exercise – start by curling up a slight amount, increase curl distance with each count, reach full curl on the 8 count)
Line up at the end of the lot for the Bear/Bell Crawl (crowd pleaser)
– Bear Crawl to the Cones – advacne the Bell as you crawl. At the cones change to a lunge walk – twisting each step.
8 Count Burners IC x 10
– Bear/Bell Crawl and Lunge Walk Back from whence we came
On your SIX
Chest Press IC, Skull Crushers IC, WW2 into a Press IC, Chest Press IC
Upright Rows
Take a lap
MARY
LBCs The Force Style (1 leg extended, switch legs 1/2 way), Dying Cockroach, Low Flutters, Touch Dem Heels (for The Force)
Recover, Recover
Moist Moleskine:
– I'm not exactly sure what we did this morning, but I do know it wasn't what's listed above. I had a pretty detailed Weinke that got wet early, and some things didn't take as long as I thought (TWSS). The exercises that we did, and the essence of the flow of the workout were captured, although it feels like I may have mssed a few things.
– The Force was oddly fascinated with my cotton shirt in the dampness and what that might do to my nipples.
– Little Finger brought it strong. Recovering from a torn Achilles – we was motoring on his scooter contraption.
– We lifted up Amen's daughter Grace in COT who was under the weather last night.
– Always an honor and a pleasure to be with you fine men.
Peace,
Holiday