• When: 2018-11-21
  • QIC: Cheers
  • The PAX: Beaver Pelt, Tarjay, Cheers


Fun with Kettlebells at Anchor

YHC loves Anchor. We do a lot of endurance tests during the week with running, some blocks, etc, but at Anchor, it’s usually all about weight training. This change of pace breaks up the monotony or the rut that one can get into doing the same thing over and over each week. With it being on Wednesday, Anchor provides the perfect, mid-week break from that familiarity in which we can get accustomed. If you’ve never been, try it sometime, every Wednesday, at 5:15, Irmo side of the dam. Thanks to Beaver Pelt and Tarjay for indulging YHC this morning. Here is how it went down.

Conditions:

Clear, 40 degrees

Disclaimer/COP:
Kettlebell stretch x 20 count
TTT x 20
LBAC x 20 each way
Windmill x 20

The Thang:
Curls each arm x 10 IC
Tricep ext x 10 IC
Shoulder press x 10 IC

-With block overhead, walk to stairs
-At stairs, duck walk up to top
-Return to starting point where we did curls

Rinse and repeat x 3

At starting point:
Kettlebell Merkins x 10 each arm
Bent over rows x 10 each arm
BBSU x 20

Lunge longest portion of the bridge

Rinse and repeat x 3

At picnic table:
Squats x 20
Step ups each leg x 20

Rinse and repeat x 2

At starting point:
Flutter kicks x 25 each leg
American Hammer x 15 IC
LBC weight on chest x 50

At picnic table:
Calf raises x 1 minute

Announcements:
Need mentors. Ask Ken Doll for details
11/22: Shawshank Thanksgivzing BC at 6 am
12/1: Wildcat
12/2: Christmas parade Preblast:


12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party

Prayers:

-Those in need during Thanksgiving
-Elmers
-Unspoken