Fantastic Four

Fantastic Four

4 pax circled up at Calvary under a steel gray sky. The cool weather was welcome after the heat of the last few months. After a quick disclaimer, we did a little loosening up:

• SSH x 20 IC
• Windmill/Sharon Towers x 10

On to the Main Event:

• 15 swings (25 for round 2)
• 10 goblet squats
• 35 swings (25 for round 2)
• 15 flutter press
• 15 swings (25 for round 2)
• 5 presses per side
• 35 swings (25 for round 2)
• 10 Louganis
• 25 swings
• 5 lawnmowers per side
• 25 swings
• 15/20 LBCs with the bell on your chest
• 25 swings
• 15 merkins
• 25 swings
• 15 dolly press

Repeato for 400 swings, 20 goblet squats, 30 flutter press, 20 presses, 20 Louganis, 20 lawnmowers, 35 LBCs, 30 merkins, 30 dolly presses.

Waiter carry :30 x 4 (2 per side)

Farmer carry (2 bells) :30 x 2

Mary:

• 1:00 elbow plank
• 1:00 hollow body hold
• 1:00 glute bridge

COT with the RockZero pax. Thanks to Flipper for the take out.

Announcements:

1. Blood drive – October 23rd – get signed up!
2. Makeshift Marathon – see the #fallmarathon channel on Slack

Naked Moleskine:

1. Thanks to the pax for coming out. The weather ended up being perfect, but it was questionable with all the clouds.
2. Based on my calculations, we’re at approximately 10,000 swings now for the swing program. We’ll be switching it up soon, so come on out if you’re interested.
3. YHC outsourced the weinke to High Tide yesterday and I think it worked out nicely. If anyone has any complaints, take it up with our resident KB mad scientist.
4. Ickey Shuffle did a good job of identifying some of the deep tracks on the playlist this morning. He was also fired up for some SEC football this afternoon. He was not impressed with the heavyweight UVA/Duke game. Go Wahoos!
5. High Tide is rounding back into kettlebell form after a mysterious illness had him on the bench for a few weeks. He was looking strong today. He also provided some musical suggestions for our next workout. #badcompany
6. Beetlejuice was back at it again this morning. He’s become a fixture of the kettlebell workouts. Hopefully he can get more bells soon so he has some options for different exercises. #24kg4life