7x of LKN's Finest and YHC showed for a cold and wet gloom for The Cauldron. As planning would have it, the DPK Parking Deck had plenty of cover for all.
Warm-A-Rama
March up to the third deck for a quick disclaimer and
10x IC Windmill, Long Snapper, Mountain Climber, with some arm circles and calf stretches thrown in.
The THaNG
Started off with
10x IC Shoulder Press, Skull Krushers, Goblet Squats and then
15x Kettle Bell Swings OYO
10x Overhead Press, 10x Reverse lunges, 5x each leg
Ran a lap to the elevator and back
Colt 45; 15x IC Hi curl, 15x Lo Kurl, 15x full Kurl
10x IC Lawn Mowers, each arm
10x The Traveler (side bell pickup and put down) IC each leg
Ran a lap and back for
Bell Web, or the WebBell, 1x Merkin, 4x Overhead press while on your knees, add 1x merkin and 4x overhead press each set for a total of 5 sets. Good times. Thanks to Toxic for that one!
On your Six: 10x Danger zone (skull krusher on your six), 15x WW2 situps with the bell OYO, 15x chest press IC
Back on your feet for
Another Colt 45, IC
Around the World, Figure 8, Halo, and The Bro, upright Row 10x IC
On you Six for Mary with a Bell
10x Low Flutter with bell
15x more WW2 with bell
10x IC Low Dolly with bell
15x IC Suzanne Summers w/ bell, each leg
10x Rosaletta w/ Bell
And then of course, the J Lo, 10x IC
Recover recover
Moleskin
Good times at Main St. Coffee where the PAX split one donut 5 ways. Talk about calorie control!
Nice job by Toxic and Cheddar sprinting it out on the return leg from each lap.
There was a remarkable 15 seconds during the entire workout without mumble chatter. Blackbeard blamed it on Frogger not being there.
Ultraman was going to to the Krispy Kreme Challenge and do one KB swing for each KK eaten. Hopefully, today's workout was worthwhile and we did throw a set of swings in there.
YHC accidentally called out TurnCOAT instead of Turnpike in the #f3counts post. Blame it on old age. Blackbeard replied "All runners look alike" to everyone's approval.
Amen's beard is remarkably black for his age. There may/may not be dye involved. Blackbeard could use some pointers.
Thanks to The Force for the coffee, donut, and chance to lead this morning. Funny how each time that YHC has the Q, he learns something different and F's something up. Always need more practice, so next week at the Wilderness we'll try again.
Be prepared. If you don't plan to be prepared, then plan to fail, or something like that.
Take care, TG*merica*
Aye
