The 12 Days of Groundhog Day



The 12 Days of Groundhog Day

6 studs rolled up on Old Providence Elementary at 0700 on Saturday for another edition of Ascent. YHC pulled in to find High Tide’s bright blue Jeep had delivered a litter of kettlebells ranging from 30# to 80# all over the parking lot. High Tide rolled in from his jog (#overachiever), the rest of the pax mosied up, and we got started.

Warm-up:

Slow mosey around the parking lot.

  • Dead stop swings x 10 OYO
  • IW x 15 IC
  • Dead stop swings x 20 OYO
  • Prying squats x 3
  • Swings x 20 OYO
  • Merkins x 10 IC
  • L-hand swings x 10 OYO
  • Low slow squats x 15 IC
  • R-hand swings x 10 OYO
  • Merkins x 10 IC
  • Alternating swings x 20 OYO

The Thang:

The 12 days  of Christmas Groundhog Day: Perform day 1, then day 2 + day 1, then day 3 + day 2 + day 1, etc.

  • Day 1 – 1 dozen swings (2H, 1H, whatever)
  • Day 2 – Turkish getups (1 per side)
  • Day 3 – Reverse lunges (3 per side)
  • Day 4 – Snatches (4 per side)
  • Day 5 – Shoulder presses (5 per side)
  • Day 6 – Overhead triceps extension
  • Day 7 – High pulls (7 per side)
  • Day 8 – Cleans (8 per side)
  • Day 9 – Merkins – at this point, High Tide pointed out that we were running out of time, so we skipped to day 12 and counted down
  • Day 10 – Goblet squats
  • Day 11 – Russian twists (11 per side)
  • Day 12 – 1H swings (12 per side)

COT

Announcements:

  • Keep Header and his family in your prayers as his father passed away last week.
  • Please keep my good friend (Richard Wheeler) and his family in your prayers. His dad has been diagnosed with an aggressive form of cancer and is in for a tough fight.

Moleskine:

  • High Tide was the scheduled Q and took his responsibility seriously by drafting the weinke you see above. When it turned out he might be on the road (he was taking Low Tide to visit Auburn – enemy territory!), YHC volunteered to pick up the baton and apply the beatdown. Thanks to the pax for posting despite the Q switch.
  • With the weather looking chilly and fully expecting the pax to fartsack, YHC reached out to Goon and promised to buy him donuts if we were the only two in attendance. Thankfully, we had some company to keep us honest.
  • Low Tide was not impressed by what Auburn had to offer, so not only did High Tide post, but he pre-ran the workout. He also brought about 2x as many kettlebells as we had pax. #sharingiscaring Everyone even took a turn swinging the 80# KB at the end, which is always fun (in small doses).
  • The small batch format allowed everyone to take their time working on the more complicated exercises, specifically the snatch and the TGU. Both are tricky and require a lot of practice, but are great KB exercises. The snatch is my favorite, the TGU is High Tide’s. If you want to work on your KB skillz, Ascent on the first Saturday of every month is a great opportunity to do so. It’s usually not very crowded and you can get some instruction from more experienced pax. Highly recommended.
  • Thanks to Moon River for the timely description of the vagus nerve and vagal response, which allowed us to take a surreptitious 10 count. Okay, it was more like a 20 count. That guy must be a doctor or something. #smart
  • Thanks to Sony for acting as site Q. We miss seeing you out there and hope you’re back soon.
  • Please sound off below with anything else noteworthy that YHC didn’t mention.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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