After a VERY cold and sometimes wet week, YHC and in all 13 pax were excited about today’s forecast of 38 and mostly dry.  So 13 arrived to the gloom at Cauldron with the comfort in knowing the weather would be ok, but no assurances of any other kind…  Here’s what went down from there.

Disclaimer. 

• Not a professional
• FiA is present – be on your best behavior

Partner up with someone with the same size KB as yours and head over to the weight room (the benches by the intersection).

YHC would bark the instructions at the pax and there was confusion over the definition of a “bench”.  Point taken by the Q – we need benches for bench pressing – not for leisure seating.

Pax 1 would do a combo of KB press and KB flies while Pax 2 moseys a lap around the grassy courtyard area.  Then flapjack.

Repeato

Three-peato

After all pax felt the burning from the pectacular exercises, bring the bells, the speaker and the pax over to the launch area where YHC would whip out my big, long, thick, black…

rope.  Here the pax would enter phase 2 of the workout plan, with the slightly delayed warm-o-rama in the middle as the pax all gathered (Imperial Storm Troopers, Long Snappers).

YHC invested in a shiny, new Tabata app on the “smart” phone.  App was set the night before to 15 sets of 20 second ON intervals with 10 second rests in between AND with a playlist for background music.

One pax on the rope while the pax before him (pax just coming off the rope) calls a KB exercise.  Ok to repeat exercises.  After 20 seconds, next pax up grabs the rope while the pax coming off it makes the announcement of next exercise.  Cadence not needed as it’s AMRAP for 20 seconds.

20 seconds went fast, but the 10 second rest went even faster.  13 total pax and we went around the circle almost 3 full times before shifting to MWAR (Mary With a Rope) at 6:07 sharp.  We’d still get around the circle more than once again.

In all, the 3 reps of pectoral exercises, the moseys for timing, the 2 warm-o-rama exercises and the nearly 4 rounds at the rope YHC would estimate the pax completed more than 50 sets of exercises in 45 minutes today.  Nice work, fellas!

Moleskine:

Most of it mentioned above…  But pax please chime in with comments.