4 Pax post at #IronYard in the gloom and #gotbetter. As tweeted last night by the AOQ, Double Down, a warm front was expected this morning and the temperature should be no reason not to post. Boy was he right, temps were up 3 degrees to a balmy 30. So warm that there was almost no frost on the kettlebells. Almost. All kidding aside, great Pax this morning, strong effort by all, and another great morning at the Yard. #workwasdone.
Conditions: 30 Degrees & Clear
The Thang:
COP
SSH 20 x IC
Little Arm Circles – Forward 15 x IC
Little Arm Circles – Backwards 15 x IC
Shoulder Press 15 x IC
Knee Raises 20 x OYO
Butt Kicks 20 x OYO
Mosey to the back parking lot
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 – 20 x OYO / Switch Direction midpoint
Cusack to the Light Pole in the Soccer Field
Around the Worlds – 30 x OYO / Switch Direction midpoint
Karaoke to the Lighted Tree with Kettlebell
Soccer Touches on Bell – 25 “per foot” (50 total) x OYO
Karaoke back to the Light Pole
Soccer Touches on Bell – 25 “per foot” (50 total) x OYO
Cusack to the Lighted Tree with Kettlebell
Soccer Touches on Bell – 25 “per foot” (50 total) x OYO
Cusack to stairs in front of the school
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
Chest Press – 20 x OYO / Switch Arm midpoint
Curls for the Girls – 20 x OYO
Tri-cep Extensions – 20 x OYO
Rinse & Repeat
Lunge walk to the overhang of the school
Kettlebell Merkin – 20 x OYO / Switch Arm midpoint
Napalm – 20 x OYO
Rinse & Repeat
Lunge walk back to the stairs
COT & BOM
Announcements
- Prayers for those doing the P200 next weekend.
- Mudrun is coming. Check the Twitters and website for sign-ups.
- HDHH – 5:15 PM Wednesday at Bar None