• When: 03/17/17
  • QIC: Improv
  • The PAX: Spot, Teddy, Double Down


Warmin’ up at the Yard

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

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.