0415—debating on sad clowning the pre-ruck I was talked into just 8 hours earlier, but none the less here comes Julius and off we go. 4 miles later we're better for it. Someone may have mentioned doorbell Merkins at a select corner house…maybe one day:-)
10 for SchoolBellz with an FNG…gotta "Is this Wedesday?" out of Spork.
0529-one minute warning
0530-Disclaimer and let's move
Warmup
SSH X 25(IC).."We never do that many." (Schoolbus). Do you even KettleBell bro?
KB Cotton Pickers X 15(IC) with Bell
Clock Merkins X 5(IC) at 12, 3, 6, & 9
KB Allen Iversons X 15(IC)
Let's try a KB Indian "Run"…PAX in line formation with Bell. PAX member in back moseys to front with Bell while rest of PAX performs exercises in place. REPEATO. Didn't cover a lot of ground but sure was a lot of reps.
Excercises performed-Halo(both ways), Goblet Squat, Right and Left Row, Overhead Squant Left and Right, & Plank Row Left and Right
Tha Thang
50/10 Ladder/CircuitBeatdown or whatever you wanna call it(50 seconds Excercise below/10 seconds rest)
YHC explained the multitude of Excercises as he didn't quite think the 10 Sec rest would be enough, and he planned to be out of breath.
They went something like this:
Snatch Right
Snatch Left
Burpees
Clean & Press Right
Clean & Press Left
Jump Squats
Windmills…kinda Left
Windmills…kinda Right
Lunge and Hop Right
Lunge and Hop Left
Merkins…it's about here where we lost our FNG to pink eye
High Pull Right
High Pull Left
Squant and Hold
Slow Mountain Climbers
Russian Swing Right
Russian Swing Left
Sit and Press
Time for a Team Builder…grab a partner do 100 curls total…one PAX performs curls while other moseys out to marker with KB and back…REPEATO
MARY
Only time for 30 sec American Hammer with KB
Reflection
National Donald Duck Day-which was YHC's favorite cartoon character growing up. This day in 1934 was he introduced to the public. Why does that matter? Make someone's day today, whether it be making them laugh(insert my best DD impression here) or doing something nice for them.
Thoughts go out for Abrahms and Bowser fighting to get back out, as well as others that couldn't make it out for one reason or not. Respect to Sonar and he prayed us out.
MC
??-FNG-1 is my neighbor Tyler. Have invited him out a time or two but never a specific day. Sometimes all it takes is "Wanna join us tomorrow?" He's excited to get back out there. Thanks for the EH to EH C#
-FNG-2 is Boone…gotta get him registered. Good to have him back after vaca and a little under the weather
-Was very close to closing my eyes instead of sad clowning the ruck. Thanks for pushing me Julius. Dude flies now!
-C-Sharp showed!!!…with fliers. Guy killed the Skipper bell…think he's ready for the 20lber! Anyone wanting to get up this weekend evening(either) and ruck/run the Gates, we have a boatload to hand out.
-The tanks are getting contagious, hopefully we didn't scare off more potential FNG's.
-4…no 3…no 4 ruckers took on this KB challenge with the added weight
-Hard to get anything out of Dutch and Spork so I always wonder if I'm working them hard enough #BeastMode
-Sonar has the title of "Best outfit of 2017" #Str8Swagga
-School Bus pressed for the Hefty Q as he'd never experienced one…hope it was all you dreamed of and more brother.
-Get out and throw some flyers, EH someone!
-Oh, and by the end of the workout we had it going on so much these were handed out…
Always a fun time to lead the group and such a pleasure to be a part of this group!
Hefty