12 Pax got it done at the Cauldron today. Here’s what went down:
Welcome/Disclaimer
Warmarama
Carry KB’s to Checkpoint 1 (IC):
-Side Straddle Hop x25 (50)
-Slow Wind Mill x10 (10)
-IST x20 (40)
-Toy Soldier x20 (40)
-Little Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10 (10)
The Thang
Kettlebell Relay:
Partner up. Cones were setup around the square with equal distance between. Partner 1 sprints to the first cone and back to base to do a 20 count OYO exercise while Partner 2 does LBC’s at base. Once Partner 1 is done with the exercise, Partner 2 runs to the cone and back and does the same. Continue to the next cone after each round. Repeato until 4 cones/circuits are complete.
Cone 1-Curls
Cone 2-Overhead press
Cone 3-Skull crusher
Cone 4-Chest Press
The results were too many LBC’s to begin to count.
Mosey a lap around the square
Kettlebell Pyramid:
Go around the circle and let each Pax call an exercise (with or without KB). Perform the exercise for 1 rep, then rest. Continue this pattern, adding 1 rep each time until you reach 5 rounds. Then, start working your way back down to 1 rep for a total of 25 reps. YHC isn’t smart enough to remember the 13 exercises called, but they all brought pain.
Mosey a lap around the square
Recover, Recover
It was good to start the morning in the company of F3 brothers. YHC will be DR next week and will see you again soon.
COT/Namarana/Announcements/Prayer Requests:
-Traveling safety for vacation
-Marriages
-Crablegs wife
-Blackbeard’s health-will have to have surgery soon
-The Force’s wife sabbatical starts, their sons are both home, and all are leaving for a vacay to Europe
-Pit stop has an important meeting today-prayers appreciated
-Unspoken prayer requests among F3.
-Remember Pax who have aging parents who are struggling with caregiving and/or health issues (Jorel, The Force, Ultraman, etc.)
-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar.
Off to Coffeeteria. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)