The 500 Rep Warmup

The 500 Rep Warmup

There is simply no finer way to begin a Saturday than by swinging a heavy ball of iron in a multitude of ways.  Five men understand this and posted to Olympus to become bigger, stronger, faster, and dare I say thanks to YHC’s playlist, more cultured.  Instead of a traditional warmup we dove headfirst into the Ickey 500, which is 5 supersets consisting of 2 exercises, 50 reps each.

The 500 – 50 reps of each of the following:

• Two Handed Kettlebell Swings
• Sumo Squats
• Merkins
• Romanian Deadlifts – 25 per leg
• Triceps Extension
• Jump Knee Tucks (Basically a box jump sans box)
• LBCs
• Cleans – 25 per arm
• Floor Press
• Crunchy Frogs

Gear Stations:

7 stations set up throughout the playground, get after each one hard for 2 minutes then rotate.  Stations consisted of:

• Medicine Ball Squat & Launch
• TRX Pullups
• Sandbag Clean & Press
• Battle Rope
• Jump Rope
• Sledgehammer Tire Strikes
• 70 lb Kettlebell Good Mornings

After everyone got 2 times through each station we moved on to the finisher which consisted of 100 kettlebell swings.

Moleskine: Please allow YHC to shamelessly plug for Olympus.  It’s a great workout and a nice change of pace from the bread & butter bootcamp style workouts.  We try to deliver a lot of different things centered around kettlebell work.  Kettlebells and gear work can help your running, weight loss, strength, and essentially whatever your particular fitness goals may be.  It would be great to start seeing some new faces.  Give it a try, you’ll be hooked.

Announcements:

Blue Hen could use some assistance moving next Friday/Saturday.  If you are able to spare some time either Friday evening after work or Saturday morning following workouts contact Turkey Leg (smastbrook@metlife.com) who has a schedule.

Piledriver in Mint Hill has been up and running a few weeks now but officially launches 6/13 with a multi-Q extravaganza.

F3 Dads 9:00 am at Beatty Park in Matthews each Saturday in June.  Or be like YHC and mistakenly think the start time is 9:30 and arrive in time for the last 10 minutes.