Farmer in the Dale

Event Date

Apr 12, 2016


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