17 “Meatheads” (see definition below) showed up in the early morning cold to sling the iron in a fashion that would make Mr. Tabata proud. Tunes were provided by Pandora Hair Bands radio (you’re welcome)
The Thang:
Warmup- SSH x 20; IW x 20; Good mornings x 15
Main Event: (Tabata )
#1 KB Two-hand swings (30 sec work, 15 sec rest) x 8 sets
#2 KB Bob and Weave (20 sec work, 10 sec rest) x 8 sets
#3 KB Two hand squat and press (20 sec work, 10 sec rest) x 8 sets
#4 KB One hand swing (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#5 KB Cleans (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#6 Merkins (use KBs) (20 sec work, 10 sec rest) x 8 sets
#7 KB One hand squat and press (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#8 High Pulls (20 sec work, 10 sec rest) x 8 sets (alternate left/right)
#9 KB Louganis (20 sec work, 10 sec rest) x 3 sets
COT
Moleskine (need help here, YHC was too busy with the iPad Tabata app and weinke):
There was quite a bit of mumble chatter, so I am sure there are some good comments to be made.
Welcome back , Brown. Always good to have you out.
Annoucements:
F3 Golf- April 30th afternoon at Olde Sycamore
March 14th Marvin run for the Ridge- contact Brown for details.
Urban dictionary definition:
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