• When: 05/01/17
  • QIC: Improv
  • The PAX: DoubleDown


Monday at the ‘Yard

2 Pax post at #IronYard in the gloom and #gotbetter. It was a nice humid trip about the neighborhood. Metal was swung and #workwasdone.

Conditions: 74 Degrees & Clear

The Thang:

COP
• SSH 20 x IC
• Little Arm Circles – Forward 10 x IC
• Little Arm Circles – Backwards 10 x IC
• Carolina Dry Dock 10 x OYO
• Squats 10 x IC
• Mosey around the loop

Olde Knight & Prince Wales
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
• Overhead Kettlebell Fly – 20 x OYO
• Goblet Squats – 20 x OYO

Prince Wales & Queens Way
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Single-Arm Kettlebell Press – 20 x OYO / Switch Arm midpoint
• Overhead Kettlebell Fly – 20 x OYO
• Goblet Squats – 20 x OYO

Mid-point of Queens Way
• Waiter Press – 20 x OYO / Switch Arm midpoint
• Double Arm Front Shoulder Raises – 20 x OYO
• Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
• Calf Raises – 20 x OYO

Queens Way & Olde Knight
• Waiter Press – 20 x OYO / Switch Arm midpoint
• Double Arm Front Shoulder Raises – 20 x OYO
• Single Arm Side Shoulder Raises – 20 x OYO / Switch Arm midpoint
• Calf Raises – 20 x OYO

Olde Knight & Galway
• Curls for the Girls – 20 x OYO
• Triceps Extension – 20 x OYO
• Sling Shot – 20 x OYO / Switch Direction midpoint
• Tactical Kettlebell Lounge – 20 x OYO / Switch Leg midpoint

Beginning of the Meadowfield
• Curls for the Girls – 20 x OYO
• Triceps Extension – 20 x OYO
• Sling Shot – 20 x OYO / Switch Direction midpoint
• Tactical Kettlebell Lounge – 20 x OYO / Switch Leg midpoint

Midpoint of Meadowfield
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Napalm – 20 x OYO
• Big Boy Sit-ups – 20 x OYO
• Freedom Twists – 20 x OYO

COP Location
• Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
• Napalm – 20 x OYO
• Big Boy Sit-ups – 20 x OYO
• Freedom Twists – 20 x OYO

Grass Area next to COP Location
• Flutter Kicks – 20 x IC

COT & BOM

Announcements

  • Mudrun is coming. Check the Twitters and website for sign-ups.
  • HDHH – 5:15 PM Wednesday at Bar None

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