Conditions: Warm enough for shorts!
BOM
Disclaimer Will never be a professional
COP
SSH X 20 IC
TTT X 20 IC (Tinkle style)
Michael Phelps X 20 IC
Windmill X 20 IC
LBAC X 10 IC F/R
OHC X 15 IC
Toy Soliders X 15 IC
Comments were made about how long the warm up was for a Sunday.
The Thang
Chris Hemsworth used this kettlebell routine as part of his exercise program to bulk up for his role in Thor. YHC thought this sounds like a good idea at the time. Now, not so much…..Pyramid style! Because it’s a pyramid, you’re going to be lowering the reps as you move through the workout. For instance, if the first set is 10 reps, then the second will be 9, and the third will be 8. It’s basically a countdown…a countdown to Asgardian awesomeness! The only thing you don’t pyramid is the kettlebell swing. Do 20 swings every time.
SET 1
-Swings X 20 (Again do 20 every set)
-Clean and press X 10
-2 Hand high pulls X 10
-Goblet Squats X 10
-Merkins X 10
-Rest for 1 minute
SET 2
-Swings X 20 (Again do 20 every set)
-Clean and press X 9
-2 Hand high pulls X 9
-Goblet Squats X 9
-Merkins X 9
-Rest for 1 minute
SET 3
-Swings X 20 (Again do 20 every set)
-Clean and press X 8
-2 Hand high pulls X 8
-Goblet Squats X 8
-Merkins X 8
-Rest for 1 minute
SET 4
YOU GET THE POINT BY NOW. IF NOT, YHC NOR ANYONE ELSE FOR THAT MATTER CAN EXPLAIN IT TO YOU. MAYBE NEXT TIME YOU SHOULD SHOW UP SO THERE ARE NO QUESTIONS.
COT and BOM
Announcements
F3 Mentor program- reach out to [email protected] to get more info and get signed up!
Announcements:
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/2: 5-Year Anniv Convergence. Preblast: https://www.f3midlands.com/lexington-sc/f3-lexington-5-year-anniversary
-3/16: Lexington Race Against Hunger
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019
Prayer request:
YHC’s friend being laid to rest today
Katniss’s BIL
Many injured PAX
Unspoken
Praise:
Emmy’s 2.0 is getting baptized today