Today was YHC’s second time posting at
Anchor, so why not Q it?? It was a little more challenging than expected, as in, not too easy to come up with 45 minutes of exercises where you stay in place most of the time and still keep the PAX attention. Everyone admired YHC’s pink, 8 pound kettlebell last week, so we had to incorporate it into the workout somehow. See below on how we did it. Great group of guys here, hope we have more F3 Lexington men start posting out there in the future.
Conditions: Clear, slightly cooler than a steam room.
COP:
SSH x 10 IC
TTT x 10 IC
LBAC x 10 IC
Imperial Walkers x 15 IC
The Thang:
Simon says:
-YHC is Simon whole time
-YHC goes first and holds the 10lbs Kettlebell at his ankles while lying on his back and raising legs six inches off the ground (6 inches) while being Simon
-YHC called out the exercises as in “Simon says up, Simon says down” during squats. He who forgets and does an exercise when YHC does not say “Simon says” will then do kettlebell 6 inches until we have another victim that forgets or we complete the exercise. Once the exercise is completed, the kettlebell 6 inches is rotated to a volunteer.
Exercises:
Squats x 50
Curls x 25 each arm
Shoulder press x 25
Tricep extension x 25
American hammer x 50 (1 Count)
Kettlebell swing x 25
Indian walk with kettlebell around parking lot, light mosey for “runner,” with weight held above your head the whole time. Ends up being about 5 minutes of holding the weight over your head.
Moonlight Special:
Merkins on kettlebell x 20
Lateral rows x 20
Thrusts x 20
Squats x 20
BBSU x 20
Rinse and repeat 3x or until time is called
COT
Announcements:
1. BRR this weekend, the guys will launch from Saxe Gotha Church at 1pm on 9/5.
2. Cheech 10K 11/10
3. 12/1: Wildcat
4. 12/14: Christmas party
5. Adopt a Highway; if interested contact Recall.
Prayers:
-Shooting at SC State, prayers for all involved
-Fry Daddy’s 2.0
-Figi’s M dealing with sickness
-Aim High’s M dealing with sickness
-All BRR participants
-Lego’s family friend
-Injured PAX