The shovel flag was planted and the PAX of 9 took off into moonlight to see what lied ahead for this week’s installment. The almost 50 degree weather was welcome, making for a great ingredient to an ambitious agenda. The assignment is to show up, keep up and have fun. More cowbell you say? The answer is more kettlebell.
Brisk Run Uphill to Warm-Up
Imperial Walkers x 40, Mountain Climbers x40, SSH x 20, Merkins x 20,
“The 7 Point Buck”
Run the 2.2 mile loop around the lake with 7 stops, 40 cadence count exercises at each
Exercises: Knee-Ups, Squats, High Plank Hold, Dry Docks, LBCs, Merkins, Wide Arms
“The Swiss Miss”
Run up and down steep hill at the dam 2 times…no fun, but good for you.
“X Marks the Spot”
Partner up for 4 stations at the pull up bars:
1) 20 Pull Ups 2) 40+ Decline Merkins 3) Kettle Bell Carry (Two 35lbers) & Squats 4) 50+ LBCs
Jack Knife x 20, Dolly x 30, Chilcutt Circle (15 count each)
-Doesn’t read like much, but it was plenty….YHC is feeling it already. Steve Goodson would say it was great but Coe would add there were no Burpees, Leg Lunges or Partner Carry. The possibilities are always endless….
-T-Claps to 9 Volt. Hasn’t posted since New Year’s Day and got a rude welcome back this morning but he stayed with us till the end. Aye!
-Looking to name the hill, one nomination is above but open to suggestions. I see us wearing it out over time. Kettlebells made a cameo appearance this morning, I see a more prominent role in the future.
-Heads up Queen City, some Raleigh boys are planning to post this week while in town. We’re looking forward to a CR sighting ourselves in the AM at Ball Bearings.
-Failed on getting the image of Mr. Walken up (blame the work computer), perhaps someone else can post it on a reply.
“There is a destiny that makes us brothers;
None goes his way alone:
All we send into the lives of others
Comes back into our own.” -Edwin Markham