A sparse crowd showed up for Foxhole and noticeably absent was the co sight Q a/k/a Market Timer. Was he celebrating Cinco de Mayo really early? All is fair and love and war and Mr. Timer himself called me out for missing Stonehenge on his Saturday Q. In full disclosure, I had a little too much fun on Fri night which I tend to do sometimes but I usually post anyway. Anyhow, there was a nice workout on Monday morning enjoyed by the few who showed. Here we go…
Warmup: Lap around parking lot; SSH X 25, Imperial Walker X 25, Squats X 25, Merkins X 15 – all in F3 cadence. Mosy to jungle gym area.
Workout: 5 Sets of 3 different exercises using the kettle bell including legs, presses, and arms (15 reps for each exercise): 1st set: Goblet squats, bicep curls, 2 arms overhead press. 2nd set: Reverse lunge with kb twist at waist level, tricep extension, 1 arm press (8 each arm). 3rd set: Romanian dead lifts, bicep curls, diamond merkins. 4th set: Squats, tricep extensions, upright rows. 5th set: Romainian dead lifts, 1 arm curl + overahead pres (8 each arm).
Mosey to center of school where we broke in some brand new wooden benches with a repeat of the theme of 3 different exercises for 3 sets and 15 reps each: dips with kb in lap, step ups with kb held at waist and 1 set overhead, 1 arm bent over rows (repeated all exercises 3 times).
Used the two sides of the school buildings for a set of people’s chair (1 minute holds). On 1 end, we used the kettle bell for various exercises while holding people’s chair (sack draggers, 1-arm curls, overhead press, upright rows). Between each set, sprint to other building without kettle bell for 1 minute people’s chair with combination of overhead presses in cadence (30).
Returned to the benches for sets of Mary while lying flat on the benches with feet elevated. 20 reps each in cadence of LBC, Dolly, Flutter, Freddie Mercury, and Heels to Heaven.
Finished with a lap around the parking lot with kettle bells stopping at islands for Merkins. 50 total. With 1 minute left, finished with plank and 6 inches for a 10 count.