Nine (9) PAX entered the gloomy Anchor for your humble correspondent’s VQ. YHC arrived an hour early, both nervous and excited, to complete a dry-run of the planned upcoming beating. Note: YHC’s weinke was the size of a billboard.
Several PAX arrived early for a Dam Run. I did not participate because I felt like I needed to “practiced” my VQ (and I would rather “pick things up and put them down” – versus run).
The Shovel Flag did arrive as hoped (thanks LaMont).
The normal Anchor participants came prepared for our many guests — bringing plenty of Kettlebells for all. To note: GED brought his daughter’s MONSTER Kettlebell (like 45 lbs) which the PAX “tested out” during the beating.
YHC was “wowed” by the turnout and support by the PAX. I loved giving the PAX a taste of an Anchor Meltdown. I think many of the PAX where impressed with the Kettlebell’s pain ability.
Mumble chatter was impressive. The weather was PERFECT. Truly a Great Time making Great Memories for YHC’s VQ. I felt privileged to lead this PAX of “magnificent men”.
Conditions: Nervousness: 100%; Temp: 60°F; Visibility: Beautifully Clear; Wind: 8 MPH
Welcome / Disclaimer / Prayer
THE THANG:
COP (Circle of Pain):
Weightless Warm-Up:
- Imperial Walkers x 20_IC
- Overhead Arm Circles x 5_IC (both forward / reverse)
- Little Baby Arm Circles x 5_IC (both forward / reverse)
- Side Straddle Hop x 20_IC
- Through the Tunnel x 10_IC
- Weightless Squats x 10_IC
Look – its a Kettlebell (KB)
- Pick it up – Feel it – Get familiar with its size, shape and weight.
- KB Arm Twist (each arm)_OYO
- KB Arm Swing (Front to Back)(each arm)_OYO
- KB Arm Swing (Side to Side)(each arm)_OYO
Painment (1st Installment)
A Little Taste of KB….
- KB Around the World x 10 reps (each direction)_OYO
- KB Swings x 20 reps_OYO
- KB Sumo Squats x 20_IC
- KB High Row Pulls x 10_IC
- KB Tricep Extensions x 10_IC
- KB Two-Hand Curls x 10_IC
Now that you’ve got a taste of the KB — Rinse & Repeat (“NO RECOVER”)_all OYO
- KB Around the World x 10 reps (each direction)_OYO
- KB Swings x 20 reps_OYO
- KB Sumo Squats x 20_OYO
- KB High Row Pulls x 10_OYO
- KB Tricep Extensions x 10_OYO
- KB Two-Hand Curls x 10_OYO
CORE Painment (2nd Installment)
- KB Little Tee-Pots x 10_IC (10 each side)
- KB Standing Leg-Figure-8’s x 10 reps_OYO
- “new” KB Sitting Leg-Figure-8’s x 10 reps_OYO (always place the KB between legs)
- “new” KB 3-Pt. Plank “Wing Swing” (Side-to-Side) x 5 reps (each arm)_OYO
- KB Turkish Half-Get-Ups x 10 reps (Leftside then Rightside)_OYO
- KB Holding Baby Crunch x 15 mississippi_IC
- KB Holding Leg Raise (6”) x 20 mississippi_IC
- KB Russian Twists x 10_IC
- KB Little Tee-Pots x 10_IC (10 each side)
TOTAL BURN Painment (3rd Installment)
- “new” KB Wood Choppers x 10 reps_OYO (10 each side)
- KB Napalm’s x 10_IC
- KB Sumo Squats x 20_IC
- KB Two-Hand Curls x 10_IC
- KB Halo’s x 10 ct_IC (10 each way)
- KB Bent-Over Rows x 7_IC (each arm)
COT (Circle of Trust)
- Count-O-Rama / Name-O-Rama
- Prayer Request:
- Say What!?’s Mother is having some test redone. Please keep her (and the family) in our prayers.
- Ginger is buying a house (in the back and forth negotiation phase). Please keep them in our prayers.
- Announcements
- Per the Shovel Flag – 5/14/2014 was the birth date of the Anchor. Making the one (1) year anniversary for the Anchor 5/14/2015.
- BOM Prayer