Dearth of Bells

Dearth of Bells

With many of our brothers off to put their mark on the 2015 Spring Mud Run, The Rock, Day Zero, Olympus and Ascent all converged at Olde Providence for some running, swinging, pushing and pulling.

Here’s the thang:

COP:
SSH – 20
IW – 20
Slow Merkins  – 10
Arm Circles – 10 forward, 10 reverse
LSS – 10

Gullah Q:

Grab a KB or two and mosey to track.  Partner up.  P1 does called exercise at this end, P2 runs to playground and does other exercise.  Repeato for 5 minutes.

Round 1: 10 Two-Handed KB Swings,  5 Burpees
Round 2 – no running: 10 Two-Handed KB Push Presses, 5 high pulls per side, 10 Goblet Squat, P2 planks, then switchero
Round 3: 10 Good Mornings, 5 Diamond Merkins

Swiss Miss Q:

Grab bells and mosey to bigger playground with some lunge walks and/or shoulder shrugs.  Partner up. 10 minutes AMRAP: 5 partner-assist (as needed) pullups (modify to supine pullup), 10 merkins (modify w/incline), 15 squats (extra credit: goblet squat – must use same KB and do goblet squat all 15 squats each time for full EC)

Form close circle, count off by 2s for some KB “Hot Potato”.  Once around clockwise.  Once anti-clockwise.

Hairball Q:

Mosey with the KBs to the small track beside the parking lot. Split into groups of 3 for a set of grinders with a called KB exercise at each end.

Lap 1- End A: Merkins, End B: Pullovers with KB,
Lap 2- End A: Deck squats, End B: Two-handed swings with KB,
Lap 3- End A: Russian twist (extra credit with KB), End B: upright rows with KB.

LBCs until the six finished up.

Circle up for 6 minutes of Mary in the track infield. J-Lo x 12 IC (Hairball), Flutter x25 (Young Love), Sit-ups x 10 (Les Mis), Slow Freddy Mercury (High Tide)

COT

Moleskin

–           Lots of strong work out there. This workout had something for everyone – running, KBs, trash talk. T-claps to Les Mis and Radar’s 2.0s for posting and running circles (literally) around their old man.
–           Thanks to Byron for digging into his traveling gym to supply is with additional KB’s.
–           Gullah had some devious plans on the field, but the clipboarders beat us there by 10 minutes. Hairball suggested a hostile takeover, however they had archery equipment (seriously), so we called an Omaha and found some alternate turf.
–           Lots of mublechatter during the hot-potato rotations judging the size and décor of several KBs that made the rounds a couple of mention – own up or sound off in the comments: the massive (deceivingly light) plastic bell, the hello kitty KB (Hairball)
–           Thanks to Stay Puft for the send-off prayer.

Announcements

Take advantage of a great BRR training opportunity for the “Tread Nightly” after-dark trail half marathon & 4-miler at the Whitewater Center on Friday, June 19th. Races start at 8pm, beer and 2nd F opportunities afterwards. Sign up: http://usnwc.org/play/whitewater-race-series/tread-nightly/