Iron Yard 10/9/2017
5 Pax met up for a ridiculously hot October morning. Autumn? What autumn?
Conditions: Hurricane Nate swept through the South yesterday leaving steamy conditions for the morning workout. 79 degrees and 88% humidity according to the weather app. In October. I was hot.
Disclaimer.
The Thang:
Warm Up:
- OYO x20 each of the following:
- SSH,
- IWs,
- Butt kicks,
- High knees,
- Mercans,
- Squats, and
- BBSUs,
We took a lap around the circus.
KB Revolutions (halos, slingshots, around the world, Fig. 8’s, hunch backs) all x 10 both ways, all OYO (obviously).
Take a lap.
Double Arm Swings x 20, Squats x 20, Calf Raises x 40, LBC’s x 20, all OYO.
Take a lap.
Waiter Press x 10 (each arm), Snatches x 10 (each arm), Bent over Rows x10 (each arm), Russian Twists with bells x 20, all OYO.
Lap.
Curls for the Girls x 20, Triceps Exts. x 20, Chest Press x 40, BBSUs with bells x 20, all OYO.
Lap it out.
Bell Merkins x 10 (each arm), Squat thrust x 20, Double Arm Swings x 20, all OYO, then Boat/Canoe w/ bell on YHC’s count to the end.
Take a lap.
Double Arm Swings x 20, Squats x 20, and LBCs to finish
COT
Nameorama, Announcements, BOM.
Announcements:
- October 13th – Stumble 3 yr anniversary
- October 21st – F3 Columbia 5 yr anniversary – 7am, 90 min workout
- Nov. 11th – 10k for Cheech’s family