The Club Sandwich Must Have Been on Special


Another wonderfully muggy morning in Lake Norman for 12 Pax, 1 lonely standard runner. In their defense YHC did not preblast the standard, that's too much pressure to show up for it. 

Warm O Rama: 

SSH

Carrot Pullers

Toy Soldier

Mosey Around the Church

 

A bit of instruction on swing form and we were off!

The Thang:

Kettle Bell Complex, keep the bell off the ground between exercises and wait between sets in the plank position

5 swings

5 squats

5 press

5 swings

plank

repeato x5

 

10 Burpees, 20 Squats, 30 Swings

9 Burpees, 18 Squats, 27 Swings

8 Burpees, 16 Squats, 24 Swings ……..

and so on till you get to zero burpees. 

We took a jog around the church after 3 sets to catch our breath a bit, and YHC called an audible to jump to the 5th round for the sake of time. 

Building a sandwich: 

Jog a bit…. Our sandwich started fairly plain, just two pieces of bread with some meat in the middle. 

5 burpees, 10 muricans, 5 burpees

jog a bit…. We were feeling a bit heavy, so we went low carb and upped the protiend!

3 burpees, 15 muricans, 3 burpees

job a bit…. this left us hungry for more, so we ordered a club sandwich!

3 burpees, 15 muricans, 3 burpees, 15 muricans, 3 burpees

jog back to the bells for Mary

 

YHC: Low flutter x20IC

Shoulder touch muricans x10IC

Sprintfield: Freddy Mercury

Tuck: WWII situps

Uncle Rico: he must have been hungry, he wanted another club sandwich!

Flo: Pretzel crunch

Uncle Rico again: makhtar n'diaye

burpees till 615 (or about 30 seconds)

recover recover

Moleskin:

– Great job by all, it was miserably muggy again today, hopefully we will be fully aclimated soon. 

– It's never too late to pick up a heavier bell! You will be surprised what you can handle!

– I've realised unless you play all ACDC, there is no pleasing all the PAX musically, I guess we need to listen to Thunderstruck more often.