So much for raking the leaves

  • When:11/15/14
  • QIC: Alf
  • The PAX: Gullah, Big League Chew (respect), Fletch, Ickey Shuffle, Madison, Turkey Leg (Olympus FNG), Winter Place, & Alf (Q)


So much for raking the leaves

Dead Fish Handshake

8 PAX chipped the ice off the kettle bells for a full hour smoke fest at Olympus this morning.  What YHC lacked in gear and toys was more than made up with the KB work.  Here’s how it went down.

Mosey out the first school entrance to Elizabeth Ln, up the street and back to main lot via 2nd school entrance.  About a 300m lap around the trees and back.

COP (an uncomfortably close circle to start things off.  Maybe the PAX was cold)

  • SSH x 20 IC
  • IW x 20 IC
  • Low Slow Squats x 20 IC
  • Lunges x 20 IC
  • 20 2-handed swings – run to sidewalk and back
  • 40 2-handed swings – run to sidewalk and back
  • 60 2-handed swings – run to sidewalk and back
  • 80 2-handed swings – run to sidewalk and back

Circuit Work:

Complete 4 sets of the following exercises:  KB High Pulls, Merkins, and Good Mornings.  Sets are 10, 20, 30 and 40 reps of each exercise.

Run lap around the trees.

Some Plank-o-rama

Complete 4 sets of the following exercises:  KB Cleans, KB Overhead Press, and Tea Bags.  Sets are 10, 20, 30 and 40 reps of each exercise.

Run lap around the trees.

More Planks

6MOM

LBC x 10 IC Center, x 10 IC knees to Left, x 10 IC knees to right

Dolly’s x 20 IC

Flutter x 20 IC

100 x 2-handed KB swings.  Made a deal with the PAX.  You get one free break during the 100 swing set.  Any other breaks cost you a run to the curb and back.

A minute left for 15 Louganis with KB on your own.

Frozen Moleskin:

It started off a little rocky as YHC brought the speaker, had a playlist, then proceeded to leave my phone at home.  This workout kept everyone pretty quiet and the music would have certainly helped.  Next time.

Strong work by all the PAX.  Kotter’s to Madison, glad you to have you back out.  Turkey Leg really pushed through, fighting off a bit of a bug and this was a KB intensive routine for the Fast Twitch juggernaut.

Fletch called out the fact that he was going to have to tape down the trigger on his leaf blower because he couldn’t squeeze it.  A forearm smoker is going to put a damper on the yard work, I know you are dissapointed.  The dead fish hand shake today will lead to a vice grip hand shake tomorrow.

I am glad we stopped when we did, because BLC kept peeling off layers of clothes and I was getting concerned as to how far he was going to take this.

Thanks to Gullah and The Hoff for letting me lead a fine group of men this morning.  And The Hoff will appreciate that we cleared well more than 1,000 total reps of work in the hour.  Thanks to BLC for the send off.

Finally for those keeping track – this workout was just as Amazeballs as the last Q I had at Olympus.

Announcements:

Christmas Party RSVP’s – get them in.

Shoes for #SoleRedemption.  One week left.

-Alf

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Ickey Shuffle
6 years ago

So of course the Alabama game was stressful today, and it was quite difficult to grip the bourbon bottle at times after all those swings.

High Tide
Editor
6 years ago

Looks like a smoker! Amazeballs, indeed!
RTR, Icky.
Aye.

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