• When: 07/22/15
  • QIC: Improv
  • The PAX: Boris, Kenny G, Stretch, Chewy


#WalkThisWay…Inspired by the Greatest American “IronYard” Band

5 Pax posted in the gloom to #GetBetter with a little iron.  In thinking up his #Weinke, YHC couldn’t help but think back to an ongoing debate with F3Columbia’s own Kim Jung (@jamweb9425).  To let those who weren’t there in on it…it was hotly debated at the last charity event “planning meeting” who was the greatest American Rock band.  YHC thinks it’s Aerosmith and since I’m writing this backblast, they will at least be the greatest American “IronYard” Band.  They quickly became the inspiration of this morning’s #downPAINment.  Good works fellas in the humidity.

Conditions: 74 Degrees and Humid

COP

  • SSH 25 x IC
  • Little Arm Circles – Forward 15 x IC
  • Little Arm Circles – Backwards 15 x IC
  • Shoulder Press 20 x IC
  • Knee Raises 25 x OYO
  • Butt Kicks 25 x OYO
  • Sprint to the far end of the parking lot & back

 

TheThang – #WalkThisWay

  • Islands (x5): Kettlebell Merkin – 10 OYO / Switch Arm at every island
  • Walking between Islands: Curls for the Girls AMRAP
  • End of the pavement:
    • Sumo Squats – 30 OYO
    • Double Arm Front Shoulder Raises – 20 x OYO

 

Cusack to the corner of the school

  • Waiter Press – 20 x OYO / Switch Arm midpoint

 

Figure 8’s until Beginning of the Soccer Field

  • Around the Worlds – 30 x OYO / Switch Direction midpoint
  • Soccer Touches on Bell – 25 “per foot” (50 total) x OYO

 

Drop & Push Kettlebells to the Goal Line #crowdpleaser

 

  • Soccer Touches on Bell – 25 “per foot” (50 total) x OYO
  • Double Arm Swings – 20 x OYO

 

Cusack to Hollywood Squares

  • Overhead Kettlebell Fly – 20 x OYO
  • Big Boy Sit-ups – 20 x OYO
  • Step-up and Two Arm Overhead Press – 20 x OYO / Switch Leg midpoint
  • Rinse & Repeat

 

Mosey over to the stairs in front of DHS

  • Overhead Kettlebell Fly – 10 x OYO
  • Big Boy Sit-ups – 10 x OYO
  • Step-up and Two Arm Overhead Press – 10 x OYO / Switch Leg midpoint

 

Lunge walk ½ to the grass in front corner of the school

Cusack the remainder of the way to the grass in front corner of the school

  • Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
  • Napalm – 15 x OYO

 

Curls for the Girls AMRAP ½ way back to COP

Slingshots AMRAP the remainder back to COP

  • Flutter Kicks with Kettlebell held above – 30 x IC
  • #WalkThisWay Twists – 20 x IC

 

COT & BOM

 

Announcements

  • F3 Columbia Convergance set for August 29th at #Woodshed starting at 0700 (along with #Score and the #Wall).  #Dawnstrike hits the #Woodshed in tank tops at 0600.  #bethere
  • Form workshop, hosted by Stretch (@TyerKevin), on July 25th at 0815 at #Woodshed.  Come #GetBetter.  Pre-blast Here.
  • Little Mountain Half-Marathon: BRR prep or Big-Ole-Red-Pill Pre-blast Here.
  • HDHH at Henry’s at 5:15 PM today
  • Standing Lunch at Chipotle in the Vista at 12:00 PM tomorrow

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