Iron Balls McGinty

Nine of the MIL's finest came out into the early morning glory to try and collectively deliver a swift kick to the groinal region of Iron Balls McGinty.  What follows is a loose retelling of just what happened.

Warm-o-Rama

High knees, butt kicks, karaoke x2, backwards run, SSH, TS, windmill and freakin' pickers.

And then it was time for something completely different. Pax feedback has indicated that there is a certain monotony and repetition to the various exercise routines that are done. And while the chief complainer shall not remain nameless (Oktoberfest), there are a lot of other exercises in the greater F3 universe that we can try.

In that vein, and with the benefit of the World Wide Web, we tried out two new ones:

1. 1-2-3 mercans. Start with hands spread as wide as can be for one down, move hands to shoulder width for one down, and then move hands to diamond width for one down. Repeato by starting with diamonds, back to shoulder width,then as wide as can be and back

2. Squats with flair. Do one squat, then lift right leg out to front (Miyagi). Do another squat, then lift right leg out to the side (fire hydrant pee). Do another squat, then lift right leg behind (donkey kick). Follow this pattern around to the left leg and back around a few times

The Thang

The loose linkage of Iron Balls McGinty to today's workout was that the Iron Balls were actually kettle bells. Start reading the previous sentence over again if that does not make sense.

Kettle Circle of Iron Balls

First set, 12 reps each station except as noted

• Squats – 35lb

• Bent over row (both hands or alternate arms) – 45lb

• Gun show – 20lb, 2 kettles

• Jump rope (sans rope) – 50x

• Kettle swings 35lb

• Jerk and press (alternate arms) – 30lb

• Skull crusher 25lb

• LBC – 20x

• Alternating mercans with one hand on 12lb medicine ball

• Farmers carry 40 yards 55lb

Then do a set of three 30 yard sprints with a jog back

Second set

• Squats with overhead press option – 35lb

• Bent over row (both hands or alternate arms) – 45lb

• Overhead halo with one 20lb

• Mountain climbers – 50x

• Upright row – 35lb

• Around the world/body 30lb

• Mason twist – 20x

• Lunges with twist 25lb

• Up and downs with 12lb medicine ball

Then do a set of three 30 yard sprints with a jog back

Third set

Hybrid of sets one and two with 6 reps for each as appropriate. Finish with a set of three 30 yard sprints with a jog back.

No more time left for Mary

Moleskine

• The Jerk is a movie that tells the story of Navin R. Johnson (Steve Martin) who believes he was born a poor child in Mississippi. Upon figuring out this was not true, he heads north to St. Louis to find himself. After landing a job at a gas station, Navin is excited to discover his name printed in the new phone book. This ratification of his existence leads him from one misadventure to another — as he invents gadgets, dodges bullets, joins the carnival and seeks love in the arms of beautiful Marie (Bernadette Peters).

• Q's parents had HBO in late seventies/early eighties so I must have seen this movie at least 50 times

• Unofficial Pax feedback on new exercises:

  • The 3-2-1 mercans were a good addition except for confusion on counting when we did the last one again before starting back in/out.

  • Squats with flair triggered immediate Gaye-darr that could be felt as far away as Gaston County

• While Q chalk penmanship still has not improved, he really needs to arrive earlier on the days where there is chalk time before the workout

• Usain Bogojevich. That name just sounds fast

• Farmers Only is a dating website that has unspoken requirements for the dating pool participants. Frenchmen need not apply

• El Tigre made it rain during the halo exercises

• Double Double would be great companion in an escape room. It only took him two sets to figure out he could just roll the medicine ball back and forth in the alternating mercans

• Confirmed list of participants for Saturday at Paw Creek Elementary. The more the merrier. Note that we are planning to work out at 7 am before the outreach/building effort starts at 8:30. Please let us know if anyone else is available and interested to participate

  • 911

  • Oktoberfest

  • Natty Lite

  • Deuce

  • Double Double

  • Arizona

  • El Tigre

  • Grip

  • Knocked Up?

• Great work men!