12 pax in attendance.
No FNGs.
4 Kettle Bell shirts: Rocket, Amen, TopGun and The Force (it was in the FJ if that counts?)
7 from Cauldron for coffeteria at Lowe’s Foods: Amen, TopGun, Ping, Lawn Dart, AOL, Bel Air and The Force. “Others” from Candy Shop also in attendance but we don’t talk to them.
Welcome, disclaimer.
Mosey with KBs high to the weight room in front of DPK.
Warm-o-rama: NO Side Straddle Hops! That’s right. Other stuff…
The Thang:
Partner up with someone the same weight (KB, not body weight t-claps for the ?, Lawn Dart) as you. Just for the first 4 sets, then circle up for the rest.
Partner 1: Lap around the grass courtyard to be the pacer
Partner 2: KB exercise called by the Q
Flapjack, repeato.
So for each exercise, all pax would do 2 pretty intense, long sets for max benefit. And we kept the heart rates up with the running between each set.
The exercises:
KB bench press x2 sets
KB flies x2 sets
KB skull crushers x2 sets
Mobility moment while all pax finished sets, caught up
KB Curls (isolated 1-hand mixed with 2-hand full curls) x2 sets
Mobility moment again
KBs up, mosey to parking lot whilst doing KB curls, then KB skull crushers (yes, again).
Bells down on the sidewalk. Form 2 lines. Fast and medium fast in 1 line. Slow and medium slow in line 2. Line 1 would run the deck to the top. Line 2 would take the stairs to the right side top, run the last ramp to the very top.
Alas, YHC’s big, long, thick, black… rope awaited the pax.
MWAR til 6:15AM. Recover-recover
Moleskine (some included above). Other can and should be added via comments. DO IT.
Aye.