It was an unseasonably cool morning in the gloom. Six men donned kettle bells while three more laced up their BRR shoes for a run.
Warm-o-rama:
SSH x 15 IC
Don Quijote (aka the windmill) x 10 IC
Cotton Pickers x 10 IC
Mountain Climbers x 10 IC
THE THANG:
Round 1:
Staggered Merkins (rt side only) x 10 IC
Single arm lateral KB Swings (rt side) x 10 IC
Curls x 10 IC
Staggered Merkins (left side only) x 10 IC
Single arm lateral KB Swings (left side) x 10 IC
Curls x 10 IC
KB Swing x 15 IC
Recovery Lap around the Fountain
Round 2:
Zamparini for a while
no rest right into the Skull Crushers x 10 IC
Merkin Drag x 10 IC
Arnold Press (rt side) x5 IC PLUS (left side) x 5 IC
Weighed Dips (bell-assist) x 10 IC
Recovery Lap around the Fountain
Round 3:
Single Leg Burpees (rt side) x 5 OYO
Clean-Squat-Press (rt side) x 10 IC
Single Leg Burpees (left side) x 5 OYO
Clean-Squat-Press (left side) x 10 IC
Step Ups (bell-assist) x 10 each side OYO
Recovery Lap around the Fountain
Round 4:
Upright Row x 10 (rt side) IC PLUS x 10 (left side) IC
Lawnmower (aka Bentover Row) x 10 (rt side) IC PLUS x 10 (left side) IC
Recovery Lap around the Fountain
MARY
LBC (bell-assist) x 50 IC
Pillow Talk x 20 IC to the Right plus x 20 IC to the left
WWII Sit Ups (bell-assist) x 10 IC
Mason Twist x 20 IC (Tick Tock)
Bench Press (Bell-assist) x 20 IC (Brushless)
Bell Web (bell-assist) x ladder to 5 (Cupcake)
YHC blanked after suffering through a Bell Web series (my bad Plinko!)
Zamparini Flutter Kick x 20 IC (Dewey)
1-minute Plank
Moleskin:
Easy on the mumble chatter this morning but Cupcake was quick to take to Slack after the workout. A nice surprise to see Plinko in attendance. Apparently YHC will see Cupcakes rotator cuffs in hell. Brushless took the restrictor plate off and led the pace on the recovery lap around the fountain. Hummer joined the Pax in prayer at the end.
As always, thank you for showing and following my lead on the THANG … and for helping me round out the morning with Mary.
God bless the Pax and God bless America!