Flea was first on campus for first Kettle Bell experience. I handed him a nice 30 pounder to break in. He was concerned that we were the only two on site at 5:27am. I assured him that we would have a one on one personal training session if needed, but we would not ditch the post. 1 minute later 7 cars pulled in to join the fun.
For the record, It’s a GREAT Idea to run The Bull (after 2 weeks at the beach), then post to a Woodshed VQ from a eager to destroy OnRamp; then run with the Stumble Pax training for BRR (followed by 100 cool down squats); then swing a sledgehammer like a madman for the Woodshed PT Test. All of this is strongly recommended to complete just prior to taking on the Q at Ironyard for this burnout festival….. Disclaimer warned that this would be a upper body workout/burnout and YHC was not going anywhere near legs!
Conditions:
76 degrees and about 85% humidity.. Perfect weather to sweat out some toxins.
COP:
- SSH: 25 IC
- Windmills: 25 IC
- LBCs: 25 OYO IC
- Butt Kicks: 25 IC
- 25 Lil Arm Circles forward: 25 IC
- 25 Lil Arm Circles reverse: 25 IC
- 25 Overhead Claps: 25 IC
- 25 Raise the Roof: 25 IC
- Run parking lot to sidewalk and back
The Thang:
Start The 3 Set Circuit:
- Napalms 20 OYO
- Waiter Press 20 OYO (10 each arm)
- Bell Merkins 20 OYO (10 each arm)
- Hold legs 6 inches off ground until all are finished
Advance to 1st corner of school doing Kettle Bell Crossovers
- Napalms 20 OYO
- Waiter Press 20 OYO (10 each arm)
- Bell Merkins 20 OYO (10 each arm)
- Hold legs 6 inches off ground until all are finished
Advance to 2nd corner of school doing Triceps Extensions w/bells
- Napalms 20 OYO
- Waiter Press 20 OYO (10 each arm)
- Bell Merkins 20 OYO (10 each arm)
- Hold legs 6 inches off ground until all are finished
Advance to 3rd corner of school doing Biceps Curl w/bells
- Add in Steps Ups at 4 Square 20 OYO (10 each leg)
- Napalms 20 OYO
- Waiter Press 20 OYO (10 each arm)
- Bell Merkins 20 OYO (10 each arm)
- Hold legs 6 inches off ground until all are finished
Advance to 4th corner of school doing Shoulder Press w/bells
- Add in Preacher Chair Rotation:
Hold bell overhead (15 sec)
Hold bell straight out (15 seconds)
Hold bell (15 seconds)
Hold bell overhead(15 seconds) - Napalms 20 OYO
- Waiter Press 20 OYO (10 each arm)
- Bell Merkins 20 OYO (10 each arm)
- Hold legs 6 inches off ground until all are finished
Advance to Sidewalk doing Shoulder Shrugs w/bells
Line up and Lunge Walk w/ Kettle Bell back to COT
Recover!!!
COT
BOM – Heist
Moleskin:
400 reps in COP and 300 Reps with the 3 set burnout cycle (with Napalms, Waiter Press and Bell Merkin)s. OnRamp cancelled his afternoon tennis match and YHC will be asking for a LOT of strokes during afternoon golf match…. Mission accomplished!
Great having Flea (Brickyard faithful) and Odyssey (Stumble and Woodshed faithful) show up as Ironyard virgins. Odyssey is recovering from an injury and had to put running aside for a bit.
Great having a FNG join us as well (Jason Bradley-TinCup). Welcome to the gloom Tincup!!!!
Announcements:
IronYard and Anchor Convergence at Canal Park on August 28th.
Woodshed 1 year Anniversary Convergence on August 29th.
MUD RUN IS OCTOBER 24TH SIGN UP!!!
MUD RUN IS OCTOBER 24TH SIGN UP!!!
MUD RUN IS OCTOBER 24TH SIGN UP!!!