Fifteen (15) men, including one FNG (Mike Sweeney), posted to The Rock. It was a foggy morning of 48 degrees. All exercises were in cadence unless otherwise noted below …
Warm-o-rama:
20 SSH
20 Mountain Climbers
20 IST
10 Merkins
10 Cotton Pickers
10 Don Quixote
The Thang: All Exercises are “KB-assisted” unless otherwise posted
10 Lunge to Squat Position IC
5 per side Alternating Clean & Press with a 5 second negative OYO
20 KB Swings OYO
20 Lawnmowers each side IC
10 staggered Merkins right side on your Bells IC
Recovery Lap
5 Squat Get-ups each side OYO
15 Curls IC
15 Standing Skull Crushers IC
15 Upright Rows IC
10 WWII IC
10 staggered Merkins left side on your Bells IC
Recovery Lap
10 Clean, Squat, Press IC
5 per side Alternating Clean & Press with a 5 second negative OYO
20 KB Swings OYO
20 Lawnmowers each side IC
15 dips IC
20 Step-ups
10 wide grip Merkins – Rest your Bells IC
Mary: All Exercises are “KB-assisted” unless otherwise posted
50 LBC IC
20 Mason Twist
20 Freddy Mercury – Rest your Bells
20 Box Cutters
Moleskin:
The mumblechatter was on, as would be expected when Manhands is present. All were sufficiently impressed with the stable of new exercises leading with the KB-Lunge-to-Goblet-Squat-Position. Finger Lickin' Good was showing everyone up running with the bell until the last lap when he ran without the bell for extra speed (wah-wah). Good work by the FNG hanging with the PAX. Gotta go find some more studly youtube KB exercises for next week.