17 of the finest F3 Nation pax came out to The Cauldron this morning, challenging their physical abilities, and kick-starting their thinking process for the day. Here's the story:
Carry the bells to the first landing.and circle up. A brief announcement was followed by brief instructions. Since ShakeWeight leadership decided to converge with The Cauldron today, and ShakeWeight being Isotope's newest on-the-books, YHC threw out the original plan and decided to introduce the pax to a ShakeWeight-style beatdown. That style is simple yet effective…around the horn exercises where the Q calls the first exercise, then the pax to their left calls the next, and so-on around and around we go. There is only 1 guideline to call cadence where you can and don't call "OYO" for an exercise that can be called in cadence. Examples were given:
– Squats in cadence = Yes!
– 20 KB swings OYO = Yes!
– 20 KB squats OYO = thumbs down
Benefits include cadence practice and improved 2nd F since the pax not calling cadence don't need to keep count in their heads.
I could lay out every exercise that was called, and by whom, and the total rep count, but I won't…ONLY because I don't want to bore everyone (wink).
Here are some highlights (or maybe everything I can remember):
-SSH, Slippery Dip Can, IST, mountain-climbers, another warm-up exercise…then the mumble-chatter kicked in with, "another warm-up exercise", "we brought kettlebells, can we use them", etc. We must've been 6 exercises deep before we touched a bell…and that was with Frontier's 8-count burner. Not an easy one physically or mentally. Nice work! FYI Frontier also ran the standard. Rocket called 2 runs…one to the top of the deck. At the top we realized that our order was messed up so YHC called Cliff-Hanger merkins. Success rate a strong 50% with that one. Toxic pointed out after the 2nd run call that that is what happens when you give up control of your Q. Toxic also called the front kettlebell press aka the Baby Thrower which is always a smoker! Everyone brought it…nice work men! When it's that early, with mixed results of sleep, no caffeine yet, the overall process can present a challenge to call one on the fly. Thank you to The Force for letting me borrow the keys. He even said it was a "good Q…for the 3 exercises you called". The FNG-5 is actually Ponch from a different region who is in town visiting. He called the first merkin exercise…a tough one that delivers a slow burn with a 3 count down and 1 up. After the last Rocket Run, ShakeWeight MQ PopTart took charge and called a 1-min plank to end the beatdown.
Announcements and a ball-of-man COT, have a great weekend men! Gray Ghost