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!