YHC injured a toe at jollyball on Saturday so running was off the table. 12 men were intrigued enough by the no running promise to show up and Kid Rock decided all he was going to do was run…you vs. you, modify as needed. We walked our bells over about 15 feet from the cars and circled up. Went a little something like this
Warm-o-Rama
- IST x 15 IC
- Carrot Puller x 15 IC
- Windmill x 10 IC
- Arm circles
- Merkin x 10 IC
The Thang
Deconstructed 8-Count burner with KB Swing as "rest".
- KB Squat x 30 OYO
- Curl x 15 IC
- OH Press x 15 IC
- Skull Crusher x 30 OYO
- KB Swing x 30 OYO
- Skull Crusher x 30 OYO
- OH Press x 15 IC
- Curl x 15 IC
- KB Squat x 30 OYO
- KB Swing x 30 OYO
Put it all together:
- 8-Count Burner x 10 IC
Chest is Best
- Chest press x 30 IC
- Merkin x 10 IC
- Chest Press x 20 IC
- KB Merkin x 10 IC
- Chest Press x 10 IC
- Staggered Merkins x 10 OYO each side
Bell Webbs starting at a ration of 5 merkins:10 OH press, increasing merkins by 1 and OH press by 2 each round until we hit 10 merkins:20 OH Press.
Back Attack
- Lawnmower (R) x 10 IC
- Lawnmower (L) x 10 IC
- Bent over Row x 10 IC
- KB Swing x 30 OYO
Jersey Boy had to keep running during the back exercises so I didn't want to exclude him. Modification to have all pax involved:
- Curl x 30 OYO
- Skull Crusher x 30 OYO
- KB Squat x 15 IC
- OH Press x 15 IC
Around the world merkins
- 5 regular merkin
- 5 staggered (R) merkin
- 5 staggered (L) merkin
- 5 regular merkin
Repeato but do 6 reps instead of 5. Think we did something else but I forget. Probably KB Swings.
Mary
- KB twist x 15 IC
- Low Flutter x 15 IC
- Low Dolly x 10 IC
- Pretzel Crunch x 10 IC each side
- Side to side KB V-up x 10 IC
Recover. Recover.
Moleskine
- There was absolutely no running (except for the pax that ran to avoid KB Swings or the KB exercises in general), but all pax worked up quite a sweat as promised.
- Mumblechatter was virtually non-existent this morning. Can't mumblechat when you're too busy gasping for air I suppose.
- PLEASE CHECK OUT THE CALENDAR AND SIGN UP FOR Qs!!! OCTOBER STILL HAS EMPTY SLOTS AND NOVEMBER IS WIDE OPEN.
Thank you Stapler for the opportunity to lead. Thank you to all the pax that came out. Until we meet again – CB