Well, the count came to 19 in the COT, but I only have 18 voices on the recording, unless I missed someone. <<And I did — Sorry Oyster and thanks Olive for the reminder! BB now updated>> Whatever the number, a great group of men came out this morning, kettle bells in hand, anxious to see what Waffle House was serving up today. Here's how it went:
Warm-Up:
SSH x 15
Mericans x 15
IST x 15
Mosey 1 lap
The Thang:
Sets of 3 exercises, 30 of each, 20 of each, 10 of each (15,10,5 I.C.), then take a lap around the parking lot. The exercises: <<All Exercises In Cadence Unless Noted>>
1. Straight leg dead lifts, curls, WW I sit-ups (single count)
2. Goblet squats, horizontal skull crushers, Russian twists
3. Side squat, KB swings (S.C. OYO), KB LBCs
4. Calf Raises (S.C. OYO), upright rows, pretzel crunches
Mary
Mericans x 15
Freddie Mercury x 15
Low Flutter x 15 (Slugger)
Dying Cockroach x 15 (Olive)
J-Lo x 15
COT
The count came to 19, but I only count 18 while doing the BB
Announcements – Murder mystery, skeet shooting, Christmas party
Prayer – Beetlejuice
Moleskin:
– Good group today, and very little complaining on what I considered to be a fairly tough workout
– 2 dogs (Primo's and Omega's) created a little extra dynamic and a few barks; I believe Bailey got a few shocks over the course of the workout, as he wasn't used to having another dog there
– Due to his dog responsibilities, Primo did none of the lying down exercises. So… about half the workout
– Some hard sprints on the mosey led by Uncle Rico, with Omega and Primo in tow. Way to put in the extra effort fellas!
– And sorry to The Force that I kept the mosey in there, but we needed the break between sets I think — glad to see you out there even if you can't run yet
– Thanks to Slugger and Olive for leading an exercise during Mary — We didn't have time for another set of what I had planned, and I drew a blank. So it would have been burpees or more Mericans had I been relying on myself!
– Thanks Beetlejuice for taking us out under distracting conditions with the dogs traversing the circle
– Great to get out and be with all you guys — hope you all enjoyed it and make it back. Murph next Monday, I think…
WH