12 assembled in the lighted area of the ELE Parking lot – half of them were prerunners of varying distances- here’s what we did
SSH x 20 IC
10 Two Handed Swings
IW x20 IC
20 two handed Swings
Merkin x20 IC
30 Two handed Swings
Queue the “music” – more on that later
3 Excercises together x 3 rounds
Rd 1
10 Clean Each Arm
10 Rack Squats Each Arm
10 Lawn Mowers Each Arm
20 LBC (or lay on the pavement) once done
Rd 2
10 Snatches Each Arm
10 Romanian DeadLifts Each leg
10 Shoulder Presses Each Arm
20 LBC once complete
Rd 3
20 Two Handed Overhead Press
20 Good Mornings
20 Two Handed Swing
Flutter w/bell once done
MultiMovement Flow Sets – Both Movementsx 2/4/6/4/2 REPS EACH HAND
One hand Swing to High Pull
Racked Squat to Shoulder Press
Ran out of time for the two additional rounds of Multimovement sets….next time
Finished up with 25 Merkins for good measure
Moleskin-
Once the disclaimer was given, it was no holds barred 45 minutes of Pandora’s Hard Rock Exercise Channel and flying KB’s! Probably should have disclaimed the pax about the Pandora station which apparently is laced with explicit lyrics bringing more than a few stank eyes from TR. Thankfully a few timely commercials softened the mood and had Voodoo wondering if YHC received payment from Pandora to play this station… I may receive a small stipend from them for the 5-1 commercial to song ratio! If its free its for me. I’ve probably only swung bells twice over the course of the last two months due to either injury or training for ultras, but it was great to be back in the ring. Went lighter in weight and heavier in reps today, hopefully others had lighter bells in their quivers or it would have been a long morning. Grips were tested today and those without Gloves/Towels struggled to keep the bells in hand. Turkey Leg Shot putted his KB into the center of the circle at one point. Overheard something about a surf trip gone bad to my right whereby there may have been some kind of Portuguese nipple torture involved. We also reminisced about days gone by when Radar and brown would join us at meathead. It was fun – enjoyed it Gang!
Announcements:
Ghost runner starts tonight 7:30 arbo abc
McHorsey starts on 6/3/19
6/1 king tiger 5k (Swift Folks organizing – check slack Run channel for deets)
Crane relay signups end 5/31/19 – Date of Event 7/26
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