6 PAX this morning for Ironyard at the Woodshed. I forgot my yogi mat this morning, which I hate because the grass was real wet and we had a ton of fire ants all around us. I also believe until we have a freeze each AOQ should supply bug spray. The mosquitoes where bad!!
Weather: 64 degrees Light Rain
COP
15 SSH 4ct
15 Merkins 4ct
4 min Plank – High, low, left/right arm up, left/right leg up
15 Mountian Climbers 4ct
15 Air Shoulder Press 4ct
15 Squats 4ct
15 Little Baby Arm Circles Front/Back 4ct
Thang:
This kettlebell workout was all based on balance we did 2 exercises at a time one push and one pull. This way you were working one area in balanced motion. Here is what the kettlebell part looked like this morning.
First Set: KettleBell Swings/Merkins 10 of each the decrease by 1 until you get to 1.
Plank until 6 finishes
Second Set: KettleBell High Pull/Dips 8 of each then decrease by 1 until you get to 1
Plank until 6 finishes
Third Set: KettleBell Jerks/Pull-ups 6 of each then decrease by 1 until you get to 1
Plank until 6 finishes
We had a conversation during the thrid set and I have to agree with Stretch, Pull-ups should be included in every F3 workout. I wish we had them at Brikpile.
After we completed the above sets we had about 1o minutes to work on our washboard ads. We circled up and hereis what we did.
5 min. Plank – High, low, L/R Arms out, L/R Legs up, 10 shoulder tapes,
3 mins Flutter Kicks – 10 4ct, hold 6 inches, spread legs hold 6 inches, close hold 6 inches, 10 4ct
15 Monkey Humpers 4ct – PaperCuts favorite exercise so please always include these for him!
5 Supermans – Hold each one 30 seconds
Mosey back to the parking lot and circle up to close out the workout.
It was a lot of fun this morning and I think everyone got what they came for. I really appreciate the opportunity to lead this great group of guys.
Announcements:
11/04/15 Henry’s Hump Day Happy Hour
11/05/15 Noon Lunch at Sasaritia’s
If you have money for OnRamp please get it to him ASAP.
11/06/15 IronYard will be at Dreher / Brickpile at 5:30am
BOM – Boris