F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

There ARE swings here!

4

A lucky 7 guys showed up this morning for a kettlebell thing.  Luckily, they brought kettlebells.  Otherwise the workout would not have gone very well.

Tricep press Mosey to COP area.
5 Burpees OYO
Arm Circles
DQ — not Dairy Queen
WW2 Situps
KB Situp presses
Cottonmouth Squats (for Emoji)
Racked Squats
Goblet Squats
Half Kneeling Presses
5 Burpees OYO

Triple check —
Bear Crawl to light post and back, KB Thrusters, KB Bob and Weave

Longish farmer KB carry mosey to the swingsets.

3 people halo mosey the track while all else do Swingset planks.  Both hands on swing, lean arms and push swing as far as you can go without falling over and hold position for as long as you can stand it, then relax for a few seconds.  Repeato until the KB walkers get back.

Ratio exercises.
1 KB Swing followed by 4 upright pulls
then 2 swings, 8 pulls
then 3 swings, 12 pulls
then 4 swings, 16 pulls
then come back down the ladder.

Follow same course with
1 KB am hammer, 4 sit up presses…

Mosey back to flag for a few boat canoes
Numbers, Names, Announcements
YHC took us out.

Announcements —
PP at Dogpile 7 AM
CSAUP run coming up soon — see backblast for details!

NMS —
No one had stepped up to Q this thing as of a few days ago and YHC hadn’t Q’ed a KB workout in a while so YHC was anxious to try again.
YHC put some feelers out last night to Mudface and Spit asking if there were any swings at Manndate.  Mudface became worried when I asked him.  YHC told him he should be.  Mudface said there were 4, so YHC came a little earlire than usual to see if Mudface was accurate — lo and behold he was.  So the swing planks were in play.
YHC sometimes forgets how much longer a Bear Crawl seems than how long it really is.  That’s okay — the PAX modified as needed and no one was injured.
The Swing planks were a great hit according to YHC.  Everyone else I am not so sure of, but those are a great core workout along with some lats, those oft forgotten about muscles that complain when they get used.
The first ratio exercise was great — the second one flopped — it was way too much — could have lowered the ratio?
A great time was had by all — mumble chatter centered around the difference between being a newlywed and having been married for many years.  Glad to have Pick 2 back after a mini hiatus and glad his marriage is going well so far!
Righteous Blessings,
Opus

 

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4 Comments

  1. A smoker indeed! My body was protesting all day. I ran into some of my students on the elevator, and they asked me what I was doing there (instead of the stairwell). I just looked at them and said, “Opus. Kettlebell.”

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