- When:02/12/13
- QIC: Cheese Curd
- The PAX: Stone Cold, Pat Sullyvan (FNG-Bake Beans), Radar, Run Stopper, Bush, Dickies, Sonny Gotro (FNG-Back Cracker), Geraldo, Tom Lawrence (Ice T), Bulldog, Good Hands, Hops, Harley, Baracus, Bernard, Young Love, Turkey leg, Yankee, Mall Cop, Crab Cake, Skinner, Monkey Joe, and Brew
Running with Kettle Bell…read the disclaimer
24 Pax left their fartsacks to make a #downPAINment on the day at Skunk Works!
The Thang: Partner up (#1 & #2)
Warm up:
KB farmer run- #1- fast walk to second parking lot (Hill ) /# 2 -5 merkens, run to catch up- flap jack
Side straddle hop /30
KB Mtn Climbers /30
Arm Circles / 15 each arm
3 Hill and Stair Stations:
Partner wheelbarrow up the hill / at top-Gentlemen Handshake Planks x20
Partner wheelbarrow up the stairs/ at top-Gentlemen Handshake Planks x20
Backwards wheelbarrow up the hill / at top- Gentlemen Handshake Planks x20
KB farmer run- #1 fast walk to start of loop / #2 10 squats, run to catch up
KB and running– lock KB above head while you wait for group to finish
* I am calling it a +/- 200 yrd run…couldn’t read the hash marks on the field
#1KB 2 hand swing /#2 run to last light pole and back
#1 KB Press / #2 run to last light pole and back
#1 KB Goblet Squats / #2 run to last light pole and back
#1 KB curls / #2 run to last light pole and back
#1 KB Triceps press (one arm or modify 2 arm) run to last light pole and back
#1 KB high pull / #2 run to last light pole and back
Rack’em and Stack’em -Mosey to the loop
6 mins of Mary
KB Greg Louganis x20
KB Roman/mason/Russian twist..if you would have let me go, I would have named it a few more times
J Lo’s x20 per side
Boat / Canoe
Naked Moleskin:
-Thanks to the PAX for opportunity to lead today and for the patience. Hopefully you could hear my instructions; I know the PAX got divided in the parking lot. I only needed my winkie once as I just couldn’t think of the name of the next exercise. Thanks Mall Cop for keeping me O2 deprived by racing me on every run…apparently someone thinks he’s Usain Bolt
-I saw every version of the backwards wheelbarrow today (thank Tiger Rag for this modification). I really liked it, however a demo would have been helpful. That said, I was impressed by all the modifications.
– Welcome the 3 FNG’s- hope to see you at more postings (sorry if I hacked your names)
ANNOUNCEMENTS
Blue Ridge Relay- Check it out on the Events section. Mall Cop is recruiting please let him know if you’re interested.
Happy Hour- NEW location…look for the tweet. I think it is going to be at Vinter Wine Market in the Arboretum 1800
Posted on behalf of Cheese Curd.
Mall Cop author
Strong Indeed, Joker. We were smoked on the light pole sprints. You would have loved those. Interesting how the competitive alpha male’s brain reacts to another alpha dawg running next to him. #raceison! very similiar to the Rock on Sat. I, of course, was humbled by the speed demon we know as Runstopper. AYE!
You’re forgetting how big of a lead my group gave me on that relay sprint. If I hadn’t had such a big lead there’s no way I would have beaten Joker back to the line on the sprints at the end of The Rock on Sat. I may be getting lighter and faster but I’m no where near Joker speed! #stillhavealongwaytogo
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