Six Pax posted for a modified Dora 1-2-3 with bells. YHC’s goal this morning was to keep the heart rate going while getting in a core kettlebell workout.
Conditions: Perfect – 57 degrees with a light breeze and about 75% humidity
The warm-up started a minute late as YHC scrambled to find a time keeping device, but we made up for it on the back-end.
Warm-up went something like this:
- Quick paced run around the circus
- SSH x25
- Imperial walkers x20
- Baby arm circles – x15 and x15
- Overhead claps – x25
- Mountain climbers – x25
The Thang:
Modified Dora 1-2-3: Pax partnered up at the corner of the main playground behind Meadowfield. Partner 1 started off with a run to the gym wall while partner 2 worked out. Partners switched up until team finished with the circuit.
Circuit 1:
- 60 kettlebell merkins (alternate arms every 5 merkins)
- 90 kettlebell squats
- 120 kettlebell swings
- Plank when finished
Circuit 2:
- 60 overhead arm sit-ups with bells
- 90 dips
- 120 triceps extensions
- Plank when finished
Circuit 3:
- 60 Bell lunges (alternate arms)
- 90 waiter presses (alternate every 10)
- 120 Rows (alternate every 10)
- Plank when finished
With two minutes left . . .
- Balls to the Wall – 1 min
- Flutter kicks x 20 oyo.
COT
Announcements:
- Friday IronYard back at Dreher at 5:30am
- Next Thursday morning (Thanksgiving) bootcamps will be back-to-back DD at 6am and 7am at BrickPile (Dreher). There won’t be a workout at The Shed on Thanksgiving.
- Next Friday, PaperCut has Q. Because Friday is a holiday for most, the start time may change. Keep an eye out on Twitter for potential time change.
- F3 Christmas Party is on the 15th at Kings Grant
- Business as usual on Christmas Eve. No workouts on Christmas Day. Enjoy the time with your family.
- P200 is March 18-19. See, Serena or Beacon.
Devotional:
The voice of God indeed daily calls to us; calls to the world to abandon sins and seek the Kingdom of God wholeheartedly. O that we may all hear the call of the Father and, sometime, at last be converted to the Lord. . . . In silence and in meditation on the eternal truths, I hear the voice of God which excites our hearts to greater love.
From The Collected Letters of C.S. Lewis, Volume II