7 Strong posted today for a non-running, non-burpee, Beatdown at SOT. The Gloom was prevalent this morning as the the dense fog increased before the dawn.
Mosey to First COP
30X Don Quixote
30X Imerial Walkers
30X Hill Billies
Pick up a Kettle Bell Weight of PAX’s choosing
Exercises with Kettle Bell
Lifts’, Rows, Knee bends, Bicep Curls, Tricep Curls, Figure 8
Merkin, Wirkin, Diamonds
Back to Kettle Bell
Repeat Lifts, Bicep, Tricep
Without weight 20X
With Weight 10X
Pass weight to Left
Without Weight 20X,
Pickup Weight to the Right, 20X
Repeat process 4x
Six minutes of Mary
20X Hello Dolly’s
Wilson took us out in relaxed “Hey God, it’s me, Wilson” prayer
After the first Mosey, which was about two feet, YHC announced to the PAX that my knee had suffered an injury last week, and that YHC was on restrictions with anything to do with running or even mentioning the word running. Fudd asked how the injury occurred, YHC explained that the knee had been hit by a lucky horseshoe last Thursday. Fudd seemed disappointed that he was going to running all over the AO this AM. When the PAX looked over toward the curb and witnessed the row of Kettle Bells placed on the curb, a few groans and mumble chatter were heard.
KUDOS to Rosie for picking up the heaviest KB of the lot, and keeping with it through out most of the Exercises. YHC was curious to see who would have the courage to to pick up the lightest hot pink kettle bell(still 10 Lbs). Wilson made the courageous decision that he would opt for the lighter KB after the first series of exercises. On a side note, Wilson was apparently not willing to run to the AO because of the erie feeling that Fog was putting out this morning. (Note to self, Put up sign for Wilson at AO without naming him directly as to embarrass him, Caption should read, “Lost Balls, If Found please return to Wilson’s Wife”) (Also, Should ask Aisle 5 if he saw any evidence of them as he ran home in the Dark.)
YHC is pretty sure this is the first KettleBell workout to hit RVA. Swirly mentioned that the Stock clerk at Dick’s was probably pretty annoyed that they are having to restock so many Kettle Bells at once. Thanks to Swirly for making the KettleBell Suggestion, Anyone who wants to use them for a workout(and ruin the Shocks in their car) is welcome to use them.
All RVA F3 Members are invited to Attend the Christmas Party at LugNut’s Office at 3106 Lanvale Ave, on December 17th at 4:30-6:30PM.