Thursday, October 29
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Parade

5

The theme of today’s Ludi Romani was motion under weight around the Chariot Course; and the conditions were dry and warm for the 8 Faithful and 1 FNG who posted at at the Circus Maximus.

Welcome and continuing disclaimer

Thang:

Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

8-Count Body-Builders (Pan Pax Cadence)

Round 1 (Waiter’s Carry Right Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 2 (Waiter’s Carry Left Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 3 (Goblet Carry) –

– 20 KB Swings (overhead)
– 20 KB Squats
– 20 KB Pullover (lying on back)
– 10 KB Lunges left and 10 KB Lunges right

Round 4 (Suitcase Carry Right Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 5 (Suitcase Carry Left Hand)

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 6 (Goblet Carry) –

– 20 KB Swings (overhead)
– 20 KB Squats
– 20 KB Pullover (lying on back)
– 10 KB Lunges left and 10 KB Lunges right

KB Presses (Pan Pax)

COT:

Counterama and Namearama

Announcements – Bleeder and TYA have a “Q run” coming up — they (TYA especially) respectfully request ridicule in its most clever and biting form. Bleeder even has a GridIron Q in his sights – don’t miss it – June 11 at 0700 (N.B. pre-game at 0645 — The Deep Water, based on Luke 5:1-11).

Clark reports that there is a local young man on the cusp of Olympic qualification in gymnastics – RVA proud!

Takeout prayer by Attila – strong.

Moleskin:

Welcome to Clark who qualifies for Respect by default (age) and DC Comics given birth name, and more importantly by his strong performance. Also glad to welcome veterans Chum Bucket and Bleeder to the CM for their first time postings at CM, both of whom showed great affinity for the KBs. The other 6 PAX were CM regulars.

Today’s recipe was designed for grip strength emphasis – total of 7 times around the Chariot Course under weight. Best estimate of YHC was that we were under weight for approximately 40 of the 45 minutes (the 5 minutes of weightlessness consisted of the 8-count Body Builders, 3 recovery down counts, and, for some nameless PAX, inadvertent use of the ground in the transition from the KB Pullovers to the Goblet Carry – yes, there appeared to be some resistance to the weighted Turkish Getup as a voluntary transitional move).

Toga continues to tote the heavy KB and does so effortlessly (time to add weight?); DK added weight to his KB repertoire (started too light?); Bleeder seems to like the AO – at least the 0500 access to facilities en route (N.B. keys to J’Ville’s law office executive suite washroom are available upon request); not surprisingly, Chum Bucket appeared to be the first to discover the opportunity for more work by adding the Turkish Getup to the mix; White Deer scoffed at the planned KB Pullovers count and was pleased by the audible increasing same; no discernible yawns by Attila (could this mean he was suitably worked today?); J’Ville impressed with some plyometric supplements and his experiment with a higher weight (to which DK sagely offered the cautionary words “Don’t tell Lindsey” (as in “remember the Spy Rock incident”)); and Clark seems primed for a major weight upgrade at his sophomore posting.

“When He had finished speaking, He said to Simon, “Put out into deep water, and let down the nets for a catch.” Luke 5:4

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5 Comments

  1. Johnsonville on

    Good Q this morning. I enjoyed trying to lug around Toga’s big kettlebell for a rounds. I am glad Chum took the burden from me for some of the trip!

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