[best read with a pirate accent]
Ahoy! 10 PAX gathered in the gloom ‘neath an eerie sky in the wee arrrrs of an early humpday morn. The sky, alight with starrrs, would soon be turnt’ to blood as the light from the harrrvest moon melted away to reveal its blood red hearrrrrrrrrrrrrrt. Conditions were fiarrr, with a light sea breeze blowin’ in from the west — keepin the starrrrs and stripes a’flyin’ free on the bank o’ the Murray Dam. In the pre-dawn light, the fearless Q made ready his team of skallywags, and gave this warrrrnin’, “Remember ye laddies, heave-ho yer kettle bells and be carrrreful not to hornswaggle ye family jewels. Maintain ye good form let ye hips do the liftin’. Dead men tell no tales. Savvy?”
[end pirate voice]
The Thang…
SSH 20 IC
IW 15 IC
Squat 10 IC
Lil Arm Circles 10 (each direction) IC
TTT 10 IC
Merkins 15 IC (varying cadence)
Set 1:
Around the world // 10 each way
KB swing // 20
Around the world // 10 each way
Recover
KB Squat // 20
Around the world // 10 each way
Recover
KB swing // 20
Squat // 20
Around the world // 10 each way
Recover
Set 2:
Deadlift // 20
Around the world // 10 each way
Recover
High Raise // 20
Around the world // 10 each way
Recover
Deadlift // 20
High Raise // 20
Around the world // 10 each way
Recover
Set 3:
Bent One-handed row // 25 each
Around the world // 10 each way
Recover
Oblique Lean // 15 each
Around the world // 10 each way
Recover
Bent One-handed row // 25 each
Oblique Lean // 15 each
Around the world // 10 each way
Recover
Compile Sets 1-3:
KB swing // 20
Squat // 20
Deadlift // 20
High Raise // 20
Bent One-handed row // 20 each
Oblique Lean // 20 each
Around the world // 10 each way
Recover
[pirate voice]
Some time amidst the rable, a Marooner was spotted near the shore. With Quest swinging the lead, the young laddie joined our ranks for bit. Aye, but after a wee time we let him walk free on his honor that he’d be back next week on early darrrrk.
[end pirate voice]
Split into two groups of 5 and circle up shoulder to shoulder.
Ringlets of Fire
One at a time: 5 reps of an exercise + lap around the circle. Once one man finishes reps, the next man begins reps.
Meanwhile, all others hold exercise position. Repeat until all have exercised, and run around the circle. Repeat exercise at 10 reps each, then recover.
Squats / hold 60° squat
High Raise / hold at high position (under chin)
Curl / hold at half curl
Press / hold at full press
Mary
Russian Twist 20 IC (with KB)
Hello Dolly 10 IC – Rosa Lita 10 IC – Hello Dolly 10 IC
Recover
COP
BOM
Announcements:
October 9, 2014: GoRuck Gear Night @ Halfmoon Outfitters
October 11, 2014: GoRuck Simulation, F3 Sumter Launch, Ray Tanner Home Run
October 18, 2014: F3 Lake Murray Support of F3 Sumter
November 8, 2014: Governor’s Cup & Savannah Rock n Roll Marathon
November 21, 2014: Columbia/LakeMurray Custom GORUCK Challenge
March 20-21, 2015: Palmetto 200 Relay (Sign-up now!)