Simple yet Effective

Simple yet Effective

An even dozen gathered this morning on the grounds of Olde Providence, not quite sure what to expect.  It seems they’d missed YHC’s tweet, but no matter.  Whether you were looking for a beatdown or a light workout, there were plenty of bells to go around.

The Thang:

COP:

• Lap around the parking lot
• SSH – 15 IC
• IW – 15 IC
• LSS – 15 IC

Mosey with bells to the field, where 10 more bells awaited.

Simple & Sinister

• 100 1-handed swings (modify with 2-handed swings)
• 10 Turkish getups (modify with no bell)

Mosey with bells to playground

Circuit

• 5 pullups (modify with supine or negative pullups)
• 10 merkins (use good form, with Cadre Dora on site)
• 15 teabags (double bells, as desired)
• Rinse & repeat for 10 minutes

Ladder

• Clean & Press (R)
• Clean & Press (L)
• Goblet squat
• Ladder 1-3, if heavy, or 1-5 if light
• Rinse & repeat for 10 minutes

Mosey back to field for Mary

Mary:

• Flutter Press – 10 IC
• Windshield Wiper – 5 each side OYO
• Pullovers w/ Press – 7 OYO
• Louganis – 7 OYO

Done

COT

Announcements:

Red, Light, & Blue GoRuck – benefiting Charlotte Bridge Home for veterans

Naked Moleskine:

Great group this morning, and it was awesome having two FNGs and one returning pax (#Kotters, Dr No) among our number.

YHC is often seen completing a pre-KB just before Ascent, so this morning you were all invited.  Only it wasn’t “pre”; it was the main event.  The Simple & Sinister routine is comprised of the two most foundational KB exercises – the swing and the Turkish getup – and provides a lot of bang for your buck.  It only takes 16-20 minutes, so whenever I’m pressed for time, it’s my go-to set.

After that, we “enjoyed” pullups and presses, which are always needed but not often available, so we availed ourselves.

T-claps to Dora for not only bringing an FNG (Nanu-nanu) but providing some solid one-on-one instruction, as needed.  #ISI

Well done, Billboard, in EH’ing his stepson, FNG Pong.  At only 19 years, he’s been introduced to something many of us wish we’d found much earlier ourselves.

Just a thought, and we’ve discussed it several times – should we rename the newer Pele, so that he and the veteran Pele each have unique names?  I vote, Yes.

Thanks for the opportunity to lead.  It’s always an honor.

Aye.