6 pax began the morning with a tour of the Iron Yard, incorporating some cardio base with the usual muscle stretch and toning in which kettlebelling excels.
Conditions: Clear sky, warm, muggy, good air
The Thang: Warm up: Side Straddle Hops x 20 in cadence, Imperial Walkers x 20 in cadence, Halos (10 clockwise, 10 counter clockwise) OYO, Sling Shots (10 clockwise, 10 counter clockwise) OYO.
The Tour: Mosey with kettlebell to the northwest corner of Dreher. First set: Double Arm Swings x 20, Bell Merkins x20 each arm, Copperhead Goblet Squats x 25. Complete, and repeat for 5 minutes.
Mosey with kettlebell to southwest corner. Second set: Single Arm Swings x 20 each arm, Diamond Merkins x 20, Reverse Copperhead Goblet Squats x 25. Complete, and repeat for 5 minutes.
Mosey with kettlebell to the southeast corner and the block benches. Third set: Dips x 20, Derkins x 25, Russian Twists with kettlebell x 25. Complete, and repeat for 5 minutes.
Mosey with kettlebell to the northeast corner. Worst Merkins Ever (WME) till failure, One-Leg-in-the-Air-While-Lying-on-Back Hamstring stretch x 15 each leg.
Mosey with kettlebell to the cinder block pin. ISI (Iron Sharpens Iron) Bench Presses. Pax pair up and each grabs a cinder block. P1 completes 10 bench presses with block. P2’s job is to make sure P1 makes it through 10 reps, AND to make sure he can’t make it to 11by applying progressive manual resistance.
Switch up and repeat.
ISI Show Curls. P1 completes 10 Show Curls with block. P2’s job is to make sure P1 makes it through 10 reps, AND to make sure he can’t make it to 11by applying progressive manual resistance.
Switch up and repeat.
Finale: line up on edge of field. Throw the kettlebell from the chest as far as possible. Bear crawl to bell and toss again. And again, until the the pax have crossed the field.
COT – Spot
Announcements – Convergence for Woodpile’s first anniversary is August 29 at 0700 hrs. Stretch has a Q on proper form during exercise on July 25 at Woodshed, 0815. F3 Dads is on July 17 at Brickpile.
Devotion and BOM – Spot
Psalm 138:7-8
“Though I walk in the midst of trouble, Youpreserve my life…your love, Lord endures forever-do not abandon the works of your hands.”
Moleskin – Good work by all under humid skies. YHC appreciated the opportunity to give back. Happy Birthday, Love Seat.