Conditions: 60 degrees and beautiful.
5 Pax stumbled upon the shores of Lake Murray this morning, with Kettlebells in hand, for a fast paced work out on what can only be described as the perfect morning. It was short sleeve weather, low humidity, and a nice crisp breeze that kept the sweat at bay. This Lexington / Lake Murray hybrid is a truly special workout.
It was good to see Malfunction Junction reemerge after training for the P200, and in true warrior fashion, he had his ruck on his back.
The morning began with a prayer, and the pax were instructed to circle up around the picnic tables for the Curcuit training pyramid.
The Thang:
Circuit #1
- Through The Tunnel (I/C – 4 count) x 15 – slow and concentration on stretching the hamstrings
- Incline Merkins x 5
- Little arm Circles (I/C – 4 count) – 15 clockwise and 15 counter clockwise
- Incline Merkins x 6
- Hello Dolly (I/C – 4 count) x 10 – with kettlebell on the chest
Circuit #2
- The Windmill – (I/C – 4 count) – 15 clockwise and 15 counter clockwise
- Incline Merkins x 5
- Little arm Circles (I/C – 4 count) – 10 clockwise and 10 counter clockwise
- Merkins x 7
- Hello Dolly (I/C – 4 count) x 10 – with kettlebell on the chest
- Kettlebell Curl x 25 – oyo
Circuit #3
- Imperial Walker (I/C – 4 count) x 15 slow and concentration on warming the groin and hip flexor
- Merkins x 5
- Little arm Circles (I/C – 4 count) – 10 clockwise and 10 counter clockwise
- Merkins x 8
- Hello Dolly (I/C – 4 count) x 10 – with kettlebell on the chest
- Kettlebell Curl x 25 – oyo
- Kettlebell Overhead Tricep Extensions x 15 – oyo
Circuit #4
- Squat (I/C – 4 count) x 10 – low and slow
- Merkins x 5
- Little arm Circles (I/C – 4 count) – 10 clockwise and 10 counter clockwise
- Merkins x 9
- Hello Dolly (I/C – 4 count) x 10 – with kettlebell on the chest
- Kettlebell Curl x 25 – oyo
- Kettlebell Overhead Tricep Extensions x 15 – oyo
- Kettlebell Bent Over Rows x 20 – oyo
Circuit #5
- Dirty Dog x 15 each leg
- Merkins x 5
- Little arm Circles (I/C – 4 count) – 10 clockwise and 10 counter clockwise
- Merkins x 10
- Hello Dolly (I/C – 4 count) x 10 – with kettlebell on the chest
- Kettlebell Curl x 25 – oyo
- Kettlebell Overhead Tricep Extensions x 15 – oyo
- Kettlebell Bent Over Rows x 20 – oyo
- Kettlebell Military Press x 15 – oyo
After 5 pyramid circuits, everyone had a good lather going and it was time ti kick it into high gear, and finish off the morning with the “spin cycle”
Circuit # 6
- Kettlebell Swings x 20
- Dips x 10
- Kettlebell Bent Over Rows x 20
- Dips x 8
- Kettlebell High Pulls x 15
- Dips x 6
- Kettlebell Tricep Extensions x 15
- Dips x 4
Circuit #7 – The Final Countdown
- Kettlebell Goblet Squats x 15
- Incline Merkins x 10
- Big Boy Sit Ups x 10
- Kettlebell Dead Lifts x 15
- Incline Merkins x 8
- Big Boy Sit Ups x 10
- Kettlebell Curls x 15
- Incline Merkins x 6
- Big Boy Sit Ups x 10
- Kettlebell Swings x 20
Mumble chatter was low this morning, as it appears everyone was getting the most out of the workout. However it was a very positive enviromnet (as always). It is great to see the more experienced brothers, always willing to assist and coach on technique and form, in order to maximize resistance and reduce injury.
Notable achievements: G.E.D. and his 40 pound Kettlebell. He was determined to not let it Whip him, and was able to man handle it for 75% of the workout before passing it around to share the love. It deserves a nickname. (I am thinking “the Tumor” because it will cause health problems after a few minutes)
BOM ended our time together with a great prayer and a devotion of encouragement.