The hills at The Cauldron were sorely underutilized! 8 PAX decided to remedy that. Here’s roughly how it went down:
0530: Mosey around the parking lot, mixing in high knees, butt kickers, long striders, and Quadraphilia. Circle up at the bottom of the parking lot.
Quick disclaimer.
WARM-O-RAMA:
Legs:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
Shoulders:
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
The Thing:
With our shoulders warmed up, we carried our kettle bells, Zamporini style, all the way to the top of the parking lot (~100 yards?). Using the hills, we did:
- Crawl bear up hill
- 10 burpees OYO
- Sideways plank walk down, with 5 Mericans on the way down
- 25 kettle bell swings
- Crawl bear up hill
- 8 burpees OYO
- Sideways plank walk down, with 4 Mericans on the way down
- 20 kettle bell swings
- Repeato with 6 burpees, 3 Mericans on the way down, 15 kb swings
- Repeato with 4 burpees, 2 Mericans on the way down, 10 kb swings
- Repeato with 2 burpees, 1 Merican on the way down, 5 kb swings
Totals: 30 burpees, 15 Mericans, 75 kb swings
Grab kettle bells and return towards parking lot with:
- Lunge walk with kb about half way back
- Stop for skull crushers x 15 IC
- Full curls x 15 IC
- Lunge walk with kb back to our usual workout spot
- Kb swings x 25 OYO (so an even 100 for the day)
- Did we do another round of curls at some point? Can't remember, sound off below!
Then we did a running lap around the parking lot. Circle up again for Mary:
- Shoulder press x 10 IC
- Low flutter with kettle bell x 15 IC
- Shoulder press x 8 IC
- Mason twists with bells x 10 IC
- Shoulder press x 6 IC
- LBCs x 15 IC
- Shoulder press x 4 IC
- 1 min plank, Right arm up, Left Arm up. HOLD for:
- JLOs x 15 IC (courtesy of our resident JLO expert Amen)
Recover, recover. Haven't downloaded my Garmin info yet, but believe we kept it under 1 mile.
Moleskin:
- Prayers for our friend Toxic whose Mom recently passed away. We're here for you brother. Amazing work you put in today with so much on your mind.
- Awesome to see Amen out with his boys Little Ben and Hallelujah. The boys provided much needed entertainment and distraction on a hot day. They ribbed each other about whose plank walk form was better, and they taunted Odyssey runners going by. Oh and apparently the Bengals won, and the Steelers lost, last night, according to Little Ben.
- Frogger keeps showing up, with his foot in a boot. Saw him at 3 workouts in the last week. If this man can show up and work hard, injured, we all officially have no excuse to FS. Get to work bros!
- Heard Thor comment "How Original" at one point. Believe it or not, YHC has led even less creative workouts! Very strong work brother, great to see you 3 times in the last 4 days. You are cordially invited to "The Estate" tomorrow where Professor is sure to clobber the PAX some more…then coffee afterwards!
- Sponge Bob is leaving for vacation and hoped to get in one more good workout. Hopefully we delivered, but in case not, F3 is not far from where you are going !
- Thank you Spare for the opportunity to lead. It was a great group as always.
Have a great weekend gentlemen,
Turnpike