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.