Saturday, January 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A Circus at SOT…

4

3 brave souls escaped the fartsack and showed up at SOT for some light calisthenics all gear toward avoiding the remaining ice at SOT and crushing some LBCs.  At least we crushed some LBCs…  Here is how it went down:

Mosey to the adjacent parking lot for COP:

  • SSHs x20 IC
  • DQs (Swirly style) x10 IC
  • Imperial Walkers x20 IC
  • Copperhead Squats x10 IC
  • Arm Circles – just small x10 IC forward then reverse

Slaughter Starter – 20 Burpees OYO

5 Minutes of LBCs – 1 minute of LBCs followed by 15 seconds of rest repeato x5

Mosey with kettle bells to the front of the school for some kettle bell, Circus Maximus inspired triple checks

First Triple Check included, run around the bus loop (and slip and bust your ass if you are YHC), two-handed KB Swings with 25 lb KB and Goblet Squats with YHC’s shiny new toy (a 35 lb KB).

Second Triple Check, included one PAX performing 100 LBCs as the trigger-man for the switches, upright rows with the 25 lb KB and shoulder presses with the 35 lb KB.

Mosey back to the flag for COT, number-rama and name-a-rama and YHC took us out.

Announcements — CSAUP Frozen Triangle Jan 21 – be there for some or all…just be there.

Moleskin:

YHC has been fart (smart) sacking Monday and Tuesday given the icy conditions fearing that I would certainly find the icy patch and bust my ass.  Karma is a bitch as I found the only dangerous icy patch on our run today and hit the deck.  Point taken, Karma.  You win.

Also, YHC couldn’t resist the chance to take his shiny new 35 lb Kettle Bell out for a whirl.  Thanks to Amazon for delivering it last night…I know McRib and Carmen certainly thank you.

Way to work this morning men.  A pleasure to lead as always.

No more Gumbo for you!

 

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4 Comments

  1. Great to have Carmen back out. Keep posting my friend.

    And, by my count we should have crushed around 700 LBCs. My count was 720..I’m feeling it for sure.

    McRib – now you know what a KB feels like…see you at the real Circus tomorrow right?

  2. Nice job leading today Gumbo!

    Working with the kettle bells was a lot of fun and a nice and dry change of pace. Sorry about your fall…hopefully there was no lingering effects.

    Also good to have Carmen out as an SOT regular. Way to push it today!

    McRib

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