We had 8 for a soggy Monday morning beatdown that included a kettle bell, a strawberry basket, and a dry shelter from the rain. Here's what we did:
1 lap mosey in the drizzle
Warm-O-Rama — the Waffle Standard: 15 SSH, 10 IST, 10 Dwight Shrute, 10 Windmill, 10 Mericans — all in cadence.
The Thang:
The following exercises were on little cards and we drew them out of the strawberry basket, one-by-one, and then I called cadence if required:
|
KB American Hammer 15 I.C. |
Burpees 10 OYO |
Suicides 5 Lines |
KB Upright Rows 15 I.C. |
KB Squats 15 I.C. |
|
KB Crazy Ivans 10 I.C. |
KB 8-Count Body Builders 10 I.C. |
KB Skull Crushers 10 I.C. |
KB Bent Over Rows 15 I.C. |
KB Lunges 10 Each Leg |
|
KB WW2 Situps 15 I.C. |
Hand ReleaseMerkins 15 I.C. |
KB 7’s (low/high/full curl) 7 I.C. |
KB Eye Busters 15 I.C. |
KB Complex 10 S.C. |
|
KB Side Bends 15 I.C. |
KB Tippy Bird 7 I.C each leg |
KB Curls 15 I.C. |
KB Swings 30 OYO |
Mosey 1 Lap |
|
Glute Bridge 15 I.C. |
Russian Hops 20 OYO |
KB Chest Press 15 I.C. |
KB HZ Pullovers 15 S.C. |
KB LBC 15 I.C. |
The only one we didn't do was the suicides, because I said so. Also, we moseyed a couple extra laps to break it up a little.
Mary:
Round-robin Mary included:
Freddie Mercury (Cousin Eddie), Touch Them Heels (Einstein), 5 Burpees OYO (Over Budget), Crunchy Frog (Stromboli), Pretzel Crunch (Moses).
Moleskine:
– Overall, I had 1.26 miles — I think we had about .5 miles on the little parking lot track, and the rest was pretty much in place under the dry overhang.
– As soon as we got there, Kosar saw the basket and said "you went strawberry picking?" — good call. Kosar, incidently, has the Q at Viking tomorrow for all interested.
– Moses took us out – thanks for the prayer and for smoking out Shaken during the workout. Glad the wind wasn't blowing the other way.
– Shaken was a little "Shaken" when we started with a warm-up lap in the rain. He thought I would be smart enough to stay under cover in the rain. For the most part, yes. I am. But I like to keep you guessing.
– Over Budget with the burpees during Mary. "It IS an abdominal exercise!"
– Good coffeeteria with Moses, Shaken, Stromboli, and Einstein. Relay races, fishing, golf, breweries, etc. Nice to join you all for the 2nd F.
– Cobra Kai – we missed you but know that the workout happened. Thank you for MQ'ing ManMaker!
SYITG
Waffle House