The Rock is in the books, splice the main brace!

Event Date

Mar 29, 2016


Eight pax with permission to come aboard met in the gloom to launch my virgin-kettlebell Q.  They were the aforementioned pax above plus Butter Stick.

All exercises were with KB and in cadence unless otherwise noted with an "oyo."


Warm-o-rama (without KB):

Mosey around the AO: high-knees, butt-kickers, karaoke

SSH x 25

IST x 15

Merkins x 10

Burpees x 10 oyo

Mosey with KBs to the flat wall without the ledge behind the Salty Caper


The Thang:

Preachers Chair with KB concentration curls x5 each arm

Circle up in the parking lot for…

Skull Crushers x 15

Snatch-Press x 10 each arm

Upright rows x15

KB Swings x10

Goblet Squats x15

Arnold Presses x10 each arm

Mosey back to the shelter

Step ups x 15 each leg oyo

Lawn mowers x 10 each arm

Weighted lunges-to-Merkin Ladder – 10 lunges, run to the fountain for 10 Merkins; back and forth declining by 1 rep to one


Mary:

LBC x 25 

Pillow Talk without KB x 25 on each side

Low flutter-press x 15

WWII sit ups x 10


COT


Moleskine:

  • Thanks to master Q London Whale for making room for my turn at the helm
  • Plenty of mumble chatter to test my cadence calling and focus
  • Manhands initial musical selection was pretty weak but adjusted well (I still have Jeremy stuck in my head)
  • Where in the world is Mailman??  Every stray car that wandered through the AO was accused of being the (mail)man down.
  • Much praise and awe for the sick rucktards who wore packs the entire workout
  • Butter Stick is not on F3 Isotope site so his name shall forever be a write-in to the official record
  • "Splice the Main Brace" is a nautical term that means have a celebratory drink, which I will be doing tonight!