Climbing the Ladders

Ten stalwart men laughed at the late-June humidity, grabbed a kettlebell, and launched into fitness at Manndate this morning. Here is what happened.

THANG

 

Mosey around parking lot (forward, backward, karaoke)

 

KB Variety Ladder

 

(All exercises 5 reps each side)

 

One-handed swing

High pulls

Snatch

Windmill

 

Repeat, adding the following exercises before Windmill with each repetition:

Clean & press

Double lunge

Squat & press

 

Approximately one minute of elbow plank/rest between steps of the ladder.

 

Mosey around parking lot again (forward, backward, side shuffles)

 

KB/Bodyweight Timed Ladder

 

(~30 sec for each exercise; add one exercise each cycle resting for ~30 sec before the next cycle)

 

Burpees

Slow mountain climbers

Alternating swings

Merkins

Goblet squats

Sit & press

Two-handed swings

Fast mountain climbers

 

BOM/COT

Numberama, Namorama, Lab Rat took us out.

 

NMS

What a joy to see so many posting to Manndate this morning. A couple of regulars had already let YHC know they would be absent, so it was a pleasant surprise to see all of the cars in the parking lot.

 

YHC thought he put up a challenging workout, and the PAX did not disappoint. YHC realizes he gave very little instruction, particularly for new exercises (i.e., Windmill) and considering some PAX may not have been KB regulars. Nonetheless, the men ground it out with some grunts and groans, but no complaining – not about the workout anyway (some mumblechatter about domestic relations, but YHC digresses).

 

YHC noticed Pick Two, in particular, mastered the Windmill. Billy Shakespeare knew the key to the Windmill technique: “And you, my sinews, grow not instant old, But bear me stiffly up.” (That’s in honor of you, Not To Be.)

 

End-of-workout stretching was in the original game plan. YHC was surprised to see time was up after the last ladder round. YHC guesses time flies when you are having fun; or, perhaps more likely, the lack of oxygen and onset of exhaustion made keeping track of time difficult. Make sure you get in some stretching OYO.

 

It was great to see Cajun Cowboy. YHC is always impressed when PAX take time from business trips to join a workout. Know that you always have a home at F3RVA.

 

YHC was totally impressed that Not To Be ground it out today. Please come back for more.

 

This is an awesome group, and YHC hopes everyone feels he is a better man after this morning, a little more prepared for the next challenge life throws his way.

 

ANNOUNCEMENTS

July 4^th convergence, 0700 at Tredegar

 

July 6^th special Creek workout led by Pick Two, M-to-be and the rest of the wedding party

 

Breaking Bread is open for volunteers in July