Four hardy souls rushed into the storm, did not oversleep their alarms, and proceeded to perform something they would sternly advise their children to avoid – slinging a metal ball high in the air during a thunderstorm. Here is how they did it:
Neck circles x 10 each way IC
Arm circles x 10 front, back, sideways, IC
Hip circles x 10 each way IC
Copperhead squats x 20 IC
Shoulder stretch (Fudd’s wife) followed by Wilson’s Wife to straight-armed pickle-pounders (IC x 10), repeat with pickle-pounders x 6
Merkins with hands on kettlebell x 5 IC
Two hand kettlebell thrust x 5 IC
Put above two exercises together for KB burpees x 5 OYO
Ring of Fire
One man does three KB burpees while everyone else does KB swings; three times around the circle
Pair off and each pair takes their KBs to opposite sides of the track. Perform one KB burped; partners go back-to-back (note carefully, No Idea) and shuffle to meet the other pair in the middle, then return for two KB burpees; repeato to seven KB burpees.
Stations Around the Track
Three men spread out along the track. One man does KB swing, one alternates halos/sling-shots, and one does goblet squats. Fourth man is runner, relieving the next man on the track who then proceeds to the next station. Continue for a complete loop.
Boat-Canoes (x 10?)
American hammers with KB x 5 IC
Snatch x 10 each arm OYO
Numberama, Namorama, No Idea took us out
The crew this morning showed true grit. Not only was it pouring rain and lightening, but Spit I think was still not fully cleared from heatstroke after (during?) the Army 10-miler last weekend. While we learned of Spit’s NDE, The Carpenter rolled in, and it was officially time to begin exercising. What YHC intended to be a challenging workout of traditional KB and bootcamp exercises with some slight twists, the PAX crushed. During boat-canoes the plan was to continue until someone cried “Uncle” – and then do a few more reps (thus, the above-featured movie clip). After what felt like forever, without hearing so much as a grunt, YHC finally caved and asked if anyone was tired; one nameless PAX affirmed, so we completed another round and then moved on. Everyone looked strong. Congratulations to No Idea for completing his first workout in a hard rain; sounded like this might have been preferable for him. As always, it was a pleasure and privilege to lead this group.
Hampton Roads F3 will host a convergence on November 11th at 7:00 AM.
Others? (YHC did not write these down.)