Livin’ In a Van, Down By the River!

Livin’ In a Van, Down By the River!

9 PAX woke up early to attend EE’s Motivational Metal Beatdown Seminar.  What a great way to start your Friday morning.  Let seminar begin!

Disclaimer Given – We are not professionals, This workout is all on you, GO BUY KETTLEBELLS, You are stronger than you think!

THAT THANG

Hairband Ultra Marathon over Hill and around bus lot back to SVMS Parking Lot mixing in Karaoke R/L, Shuffle R/L, Backwards Running, Backwards High Knees, Butt Kickers, High Knees

Circle Up For COP
25 x SSH IC
15 x IW IC
10 x Slow Windmills (Get a Good Stretch)  IC
15 x Eiffel Tower Crunches IC
15 x 3 Count Slow/Hold Merkins IC

Mosey to Flag Pole where Kettle Bells / Dumbells Await!

Main Event – The Matt Foley
20 x Two Handed Swings
Run Hairband Mile Stopping Halfway for 15 x Merkins
Repeat for 19 Swings/Run, 18 Swings/Run, 17, 16.

Stop for some plank work

Form 2 Teams each with 25# KB
Line Up and alternate Over/Under (Just like Elementary School Gym time) with 25# KB
Man in the rear runs to front when they receive the bell and start again
We did this about 15 times through each team
Circle Up facing outside circle and Pass the Bells to the man to the right
Continue until Reverse is called and pass the bells around the circle the other way

Head to EE’s Famous Epoxy 44.5# Plates
In Teams, one man pushes plate #plateburner around Hair Band Mile parking lot while team members alternate between exercises, switching with the pusher after each exercise
Round 1:
20 x Crunches
20 x Merkins
7 x Burpees

Go back to Bells
15 x Ground to Overhead Thrusters
Run Hairband Mile Stopping Halfway for 15 x Merkins
More Plank-O-Rama

Back to Team PlateBurners
Round 2:
5 x BombJacks each time then switch pushers

4 MOM
15 x Flutter IC
HOLD LEGS UP
15 x Dolly IC
15 x Eiffel Tower Crunches IC
Protractor Holds

D-O-N-E

COT
– Continued Prayers for GJ’s M
– Continued Prayers for DT and his move South of the Border
– Continued Prayers for the Count’s Family
– Continued Prayers for Donut Hole’s Move

Big Thanks to Woody for taking us out!  Great Words Brother!

MOLESKIN
– Solid Work today by all that showed up.  Good to see Spielberg back out from the #Fartsack to come swing and push some metal around for 45 mins!  Keep on coming out brother.
– Madison was in beast mode this morning and lead the Swings/Run most of the time.  But I guess he felt guilty swinging the #Lollipop that was available and pressured by the Q’s disclaimer, so he went and bought a couple #Mansized bells to bring to the workouts! Great Job and everyone needs to go out and Buy a KB – recommend 35#+.  Again, you are stronger than you think and we have plenty of smaller bells to start out with!
– Good to see Hoodie back out and Bernanke and Shepard both were smoking the plateburners.  Shep muscles them around like they are #dimes!
– Woody’s northern accent is awesome.  He even grunts and breaths in a northern accent.  Don’t lose it or let it become southernized!
– PLATES – They are awesome and always bring out the best in the group! The best Grunts, Moans, Complaints, whininig etc. These are never easy but the PAX stepped up when it was their turn and gave it all they had!
– GJ misses HorseHead and needs his buddy to heal up and get back out in the gloom.  They both have tweaked their backs and need each other for a helpful deep tissue massage.  This also helps us to realize that although injuries will happen, stretching is mega important and make sure we practice good form during warmup and COP.  Windmills can be a great back stretch warmup and as with most exercises we do, FORM IS MORE IMPORTANT THAN JUST SPEED.  Drink Milk, brush your teeth and Practice good form daily!

– SIGN UP TO Q OVERDRIVE AND OUTLAND – WE NEED Q’S TO STEP UP. YES YOU READING THIS ARE QUALIFIED AND NEED TO SIGN UP:
OUTLAND (Saturday 7:00 – 8:00)
http://www.signupgenius.com/go/20f0d4cae2-f3outland
OVERDRIVE (Friday 5:30 – 6:15)
http://www.signupgenius.com/go/30e0f49aaaf2baafa7-qsignup

Thanks for allowing me to shift into Overdrive!

Double E