7 men, including Trickle, showed up on a perfect morning for a walk. Looks like we have a lot of folks scared of a little rain.
Warmup
- SSH X 20 IC
- Mtn Climber X 20 IC
- Copperhead Merkins X 15 IC
- Arm Circles and Chinooks
Thang:
Needed lots of Kettlebells for this mornings workout. I brought 2…and the pax brought 2. Had to improvise our walk. Did a double hill run while I processed.
Farmer's Hill Walk
Broke up into a group of 3 and 4.
Group with 3 did the following.
- Partner 1 was at Ash Hollow(Top of hill) doing Iron Chair
- Partner 2 at entrance to AO doing any plank
- Partner 3 carried 60-80lbs worth of KB up the hill to #1. When at #1 do 10 shoulder shrugs.
- Partner 1 returns to #2 and does 10 squats with 60-80lbs of KBs.
- Continue to cycle for 20 minutes
Group with 4
- Did the same thing, but the extra person did a hill run in between to break up 5 minutes of planking.
Circle of Pain
- Groiners X 5 IC
- ISW X 5 IC
- Groiners X 10 IC
- ISW X 10 IC
- Groincers X 15 IC
- ISW X 15 IC
Mary:
- J – Lo X 15 IC
- Right Hip Dip X 10 IC
- LBC X 15 IC
- Left Hip Dip X 10 IC
- Mason Twist for 60 sec
MC:
- Lots of whining about forearms being in pain.
- 7 was the worst number for this workout. Any other number would have worked better. Kept waiting for Clark to roll in 5 min late with more KBs.
- Dandelion calling out Q, again. He secretly wants to Q.
- CoP seemed to cause mass quivering.
As always, pleasure to lead you fine gentlemen this morning!
Vortex