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