11 pax gathered in the dark (10 meatheads and 1 runner) for a whole bunch of reps and a playlist that promised to stay in the 60’s, 70’s, and 80’s. Pretty sure there were a few post 80’s songs in the playlist, but at least there were plenty of reps to go around.
Hoover-sized shovel flag planted, disclaimer given, and out of nowhere Rachel pops into the circle minus a kettle-bell. Pax stood in stunned silence until YHC said, “You know we’re not running right? You’ll be in that same spot at the end of the workout.” Rachel confirmed, he was lent two kettlebells and we got underway.
The Thang:
Warm-up:
SSH x 20, Two-handed swing x 20
IW x 20, Two-handed swing x 20
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20
Circuit 1:
Squat, Merkin, Good Morning, Two-handed Swing
x 20, x 15, x 10, x 5
Circuit 2: (single sided)
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), alternating swing
x 10 each side, x7 each side, x 5 each side, x 3 each side
waiter/rack/suitcase carry across the parking lot. Start with right arm, come back with left.
Circuit 3:
Curls, Upright row, Overhead Tricep Extension
X 20, x15, x 10, x 5
Circuit 4:
alternating swings, Snatch, OH presses, diamonds merkins,
x 10 each side, that’s all the time we had for that circuit
Mary: LBC’s with bell IC x20, standing oblique lean with bell x10 each side.
The Moleskinny:
It was billed as a bunch of reps, and the pax got their money’s worth. YHC was swinging a 53 lb bell and was usually the last to finish each set, so it’s safe to say the pax were killing it the whole time. The playlist was a big hit by track 2, with pax commenting to turn up the AC/DC and Tom Petty.
The idea with this workout was simple, exhaust the muscles in the first set of the circuit, then dial back the reps each time so at the end 5 reps felt like the hardest 5 you’ve ever done. Not sure if it turned out that way, but the mumble-chatter was low and everyone was sweating at the end. The most important part (to YHC) was stopping after each circuit to wait for all pax to finish so we always start together and no one ranges out too far ahead of the group.
Great work today and thanks to Tulip for taking us out.
Announcements:
Let them Soar 5K – This Saturday
Christmas Party – December 8th at the Seaboard in Matthews
Winter Gear Order – See the F3 website before next Friday, makes a great Christmas gift
Finally for your listening pleasure, today’s playlist:
Jimi Hendrix – Spanish Castle Magic
AC/DC – Shoot to Thrill
Tom Petty – Runnin’ Down a Dream
The Who – The Seeker
The Doors – Roadhouse Blues
CCR – Fortunate Son
The Black Keys – Grown So Ugly
The Rolling Stones – Gimme Shelter
Led Zeppelin – Immigrant Song
AC/DC – Let There Be Rock
Stiff Little Fingers – Guitar and Drum
Supersuckers – Paid
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