Pax of 8 chose to spend the morning holding an iron orb-like exercise device.
Here is how it went to the best of my recollection.
Warm up
SSH x15 IC
Windmill x20 IC
Good Morning x10
Fazio 10 fwd and 10 rev
5 Burpee oyo
The Thang
Partner up.
Partner 1 will do a KB exercise while Partner 2 performs a plank of some sort until P1 finishes. Flapjack, next exercise. Repeato.
Set A (sub A1, A2, A3, A4)
20x each KB exercise.in ea.subset
Partner – Regular Plank
Flapjack
Squat to High Pull
Chest Press
2-hand Curl
2-hand Row
Goblet Squat
Upright Press
Repeat same list x20
Partner does ‘Right arm high’ plank
Flapjack
Repeat same list x15 (time becoming factor)
Partner does ‘Left arm high’ plank
Flapjack
Repeat same list x15
Partner does Reverse plank (ouch)
Flapjack
Set B (sub B1, B2, B3, B4)
10x each KB exercise.
Partner – Reg Plank
Flapjack
Snatch – Left
Snatch – Right
1-hand Row – Left
1-hand Row – Right
Clean & Press – Left
Clean & Press – Right
Running very short of time so we didn’t get to enjoy the next 3 subsets of the above. So we performed:
20 kettlebell swings + 5 burpees and called it a day.
COT
–Labor Day Convergence Sept 5: Pullen Park 7am. There will also be a Non-Run option available
–9/11 Stair Climb – Carter-Finley Stadium. Under Vaughan Towers at Gate 4. Be there at 6:30 or a little before
Lemon took us out with prayer
Moleskin
Spirited group with conversations which included early 90s bands (remarkably, 25% of the pax had early-90s Seattle band tees on), Cinderella’s trampstamp…sike!, bulldogs as spirit animals (and do English bulldogs have an accent?), the Greensboro Grasshoppers, excuse suggestions for getting out of a last-minute Q request from site Q, skunks, big weinkes, lop-sided core, GD’s preparations for TP-ing Carter-Finley after W&M win tomorrow night, Meadowlark Lemon’s appearances on Scooby Doo, deprived cartoonless childhoods leading to deprived popculture-less adulthood, and even though he was absent, CutMeMick’s penchant for the snatch.
