4 pax gathered at Anchor for their weekly kettlebell work to find YHC had made his long awaited return to Wednesdays at the lake. I was of course greeted warmly and showered with gifts, which I have to admit did make it hard to swing a kettlebell with my arms full of gifts from the men who missed me greatly. But I digress…
Condtions: 50 degrees, although Pebbles was dressed for 30, and foggy. If you didn’t know the lake was out there, you couldn’t see it.
Warmup (all 4 ct. IC) SSH, Imperial Walkers, Cherry Pickers, Thru the Tunnel
10 Kettlebell Swings OYO, 20 Around the World (10 each direction)
Isometric Split Squat with kettlebell over-and-under pass through 10, 8, 6, 4, 2 reps alternate each leg
Pick-a-card: Take 2,4,6,8,10 cards of each suit as well as both jokers. Do three sets of the number pulled on the card; hearts=merkins, diamonds=kettlebell goblet squats, clubs=step ups, spades=kettlebell plank rows. Jokers are 10 burpees. On single side exercises (step-ups, rows) on cards 2 and 4 do reps each side for the 3 sets, for 6,8,10 split the reps between both sides for the three sets. This was way more complicated than it should have been and being that we are not math majors, there were several variations in reps and counting. When in doubt make it 32 reps per Quest. Just know we did 45 minutes of solid work.
Reps to the best of my knowledge: 10 Burpees, 18 step ups, 6 merkins, 18 merkins, 30 Goblet Squats, 30 step ups, 24 Merkins, 24 Rows, 6 step ups, 30 merkins, 24 rows, 24 Goblet Squats, 6 rows, 24 step ups, 6 squats, 18 rows, 12 Merkins or more Quest that’s fine, 10 Burpees
BOM and COT sitting on the Picnic table
BIRCH and Lexington Christmas parties coming up next 2 weeks
Families Helping Families donations due this week
Start thinking about CSAUP schedule for 2015 and get training.