16 Pax from #Iron Yard and #Anchor came together for the first ever #KettleKonvergence on a beautiful spring morning at the Yard for a serious #DownPainment delivered by Malfunction Junction and YHC.Wiki delivered an excellent Good Friday devotional and many of the pax enjoyed some 2nd F fellowship at Dunkin Donuts. This was a great event and will be but the first of such Konvergences. Plans are in the works for a summer Saturday Konvergence at Anchor.
Conditions: Just about perfect
The Thang:
(Pondo)
Warm up- Parking lot mosey, SSH, IW’s, LAC’s (F&B), squats, merkins, all x 20 & OYO.
KB Revolutions: Halos, Sling Shots, Around the World, Figure 8’s, Hunch Backs, all x 10 (both directions) & OYO
KB Swingarama: Double Arm Swings, Single Arm Swings, Alt. Single Arm Swings all x 20 & OYO. Rinse & Repeat.
Other Cool KB Exercises: Bell Merkins x 15 (each arm), Squats x 30, BB Situps x 30, Leg Raises x 15 (each leg), Waiter Press x 15 (each arm), Napalms x 15
(Malfunction Junction)
10-Goblet Squats
5-Merkins
10-Napalms
10-SSH
20-One Arm Curls (10 Each Arm)
10-Merkins
20-One Arm OH Press (10 Each Arm)
10-SSH
20-Bent Over Rows (10 Each Arm)
10-Merkins
20 Forearm Curls (10 Each Arm)
10-SSH
10-American Hammers
10-Merkins
10-American Hammers
10-SSH
25-Flutter Kicks w/ KB OH
10-Merkins
25-Chest Press
10-SSH
10-Laydown Extensions
10-Merkins
20-Squats (until time was up)
COT
BOM by Pondo
Devotional by Wiki- Being a Christian requires hard work and sometimes you will get dirty. Can you carry Jesus’ cross like Simon?
Coffeeteria at Dunkin
Moleskin: This was a fast paced and serious #BeatDown. YHC will need time to recover before #KettleKonvergence 2.0. T claps and much respect to Malfunction Junction and the Anchor pax who made the drive in to post with us at Iron Yard. Both the workout and the fellowship were excellent. This was truly a great way to start the Easter Weekend. Let’s continue to #GetStronger and #GetBetter and let’s make the next one even bigger.
Announcements: HDHH, standing lunch at Chipotle in the Vista at noon on Thursdays. Mud Run is 4/11. Quarry run is coming up. Rucking is always going on. Check the website for other events. Anchor is starting Friday workouts!