YHC was pumped this am as he researched another great KB workout from Obi V! HE always has some great complex routines that gets your full body exercised. So like a good student, notes were taken on a 3×5 card, placed in a zip-lock bag and was left at home!
No worries-from memory here is what went down:
Brief warmup – 20 SSH, 10 Alternating KB lunges.
THANG
First Rotation – Plank Pass Through 10 each side 10 KB full swings then KB 1/2 swings (in squat position) , 20 on back holding KB above chest flutter kicks. Wait for 6, jog a lap. Repeat rotation two more times with 30 second rest between, then walk lap to recover.
2nd KB complex was 10 swings each arm to a squat, then 10 cleans each arm and 10 snatches each arm. (This was best to alternate arms for each snatch) we walked a lap between each complex set…tough one for the legs here!
Cool down – Plank Pass Though 10 x each side, Alternating lunges each side and, for Yardsale’s enjoyment, a healthy dose of ‘Boat – Canoe!’
COT
Numberama, Namerama – Florence took us out in prayer.
Moleskin –
This was a cold morning for sure and everyone comes in hot to this one, I had to grab an extra KB for Florence and he is ready for The Circus workout tomorrow on the West end! We warned him of the healthy mumble chatter at this AO and will Bulkhead back from Vegas…well… what is said here stays here! It was also great to see Florence visit the folks north of the wall! Nice photo op with the Corn-Flo Corn Hole Championship trophy!
Announcements – Convergence this Saturday at Dogpile, normal time 6am. Doozy’s 100th Q! Bring your shovel flags if you have one, if not make one for this event!
Excellent workout this morning Gents as it was an honor to lead and hope to see you again in the gloom soon! Cheers….CB!
