3 Pax posted on a Chilly December Sunday Morning, the last of 2020 for some Ruck and Kettlebell work that promised to be 2020 Theme. Here is what was done:
Conditions: 26 Degrees, thankfully no wind
The Thang:
Disclaimer/Prayer
Ruck Route:
- Left on the access road to Whiteford Way
- Right onto Saluda Springs Road, down the hill
- About Face at the culdesac and back up to the top of the hill
- Continue to stop bar at 378,
- About Face and veer through the Casual Pint Parking Lot for TU to investigate the portable igloos…. (Future option for Forge…?!? eh, probably not)
- exit back of parking lot and pass the day care back to the access road to Whiteford Way.
- Take a right on the Access road and return to SF for KBS
- Total Distance – 1.16 miles
- Elevation – 119 ft
- 2020 Theme – This route had some ups and Downs… like 2020
Kettlebell Work: Tabata Style (20 sec work, 10 sec rest):
- KB Stretch
- Tea Pots (Switch sides at the halfway Beep)
- Around the worlds (Switch directions at the Halfway Beep)
- KB Swings
- Squats
- Curls
- Shoulder Presses
- Triceps
Alternate the follow pair of exercises for a total of 4 cycles
- Curls / Triceps
- One Arm Shoulder Press – L/R
- NutCrackers (Pullovers) / Big Boy Simba Presses
- Upright Rows / Lawnmowers (Switch arms at the halfway beep)
- Hardaways / Tay-Palms
Gumby
COT (or Triangle of Trust in our situation)
Moleskin:
- 2 pax for some early interval miles
- YHC likes the Tabata timer for accountability and motivation
Announcements:
- NYD Convergence
Prayers:
- TU – Coworker Christy
- Notebook
- NoShow
Devo: Forge Topic of Reflection on 2020