15 Pax were present and accounted for at The Cauldron this morning. Here’s how we rolled:
Welcome/Disclaimer/Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x10 (20)
-Hillbilly x10 (20)
-Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Mosey a lap and return for a Tabata series of one KB exercise followed by one non-KB exercise & 50 seconds of AMRAP with a 10 second transition in between:
-KB swings
-‘Merican KB transfers
-Low flutter
-KB Russian twist w/leg extension
-Bird dog
-KB bent-over row
-Hollow holds
-KB curls
-T-planks (alternate sides)
-KB skull crusher
-Seated flutter kicks
-KB sumo squat thruster to overhead press
-Lbc’s
-KB lawn mower (alternate sides)
-Peter Parker
-WWII’s w/KB (yes, you read this right)
-Parker Peter
-KB goblet clean
-Heels to heaven/dot the i reverse lbc crunch
-Pretzel crunch (alternate sides)
-KB deadlift
-Cocoon lbc
-KB shoulder press (alternate sides)
-Homer to marge
-KB Calf raises
-Freddy Mercury
-Glute bridge/rock the KB
-Mobility moment (pigeon)
-Patty Cake Alternating ‘Mericans with partner
-KB Squats
‘Mercinators (5 diamond, 5 regular, & 5 wide)
-KB Burners
Recover, Recover
COT/Prayer
Announcements:
-Perrier needs help with volunteers for water stations at the Huntersville Half Marathon.
-12/15 Festival of Lights Q at Wilderness
-12/17-Cookie Q at Mighty Jungle.
Prayer Requests:
-Unspokens among F3
-Several Pax have concerns about their mothers who need to be remembered in prayer (UltraMan, The Force, Omaha, Toby)
-Pax who are on the IR
-Omaha’s nephew who is ill and in the hospital
Moleskin:
Lawn dart is recovering from the IR, but was present and walked laps in his Michigan gear. He made sure to play the Michigan Fight Song too each time he passed. Glad to see him still posting until he’s fully back in the saddle.
Not a lot of running, but a whole lotta pain… Kosar, AOL, Die Hard, Bel-Air, Amen, Taking Heads, Hot Wax, The Colonel, Omaha, Bob Ross, Frogger, Frontier, and Elmers all participated. All Pax crushed this workout as expected and got a gold star to put a star on their wall chart today.
Amen “tried” to dance to our musical accompaniment.
Always good spending time with you gents. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, etc.)