10 pax circled up at Calvary at 0700 this morning for some kettlebells and some tunes. After a brief disclaimer, we got down to business.
Warm-up:
- SSH x 20 IC
- Swings x 10
- IW x 10 IC
- Swings x 10
- Windmill/Sharon Towers x 10 IC
- Swings x 10
- Arm circles forward x 5 IC / backward x 5 IC
- Swings x 10
Main Thang:
- Neupert: 10 sets of 3 double cleans and presses EMOM
- Complex: Swing x 5, Clean x 5, Snatch x 5, Push press x 5, Reverse Lunge x 5 (L, R, L, R). Rest between sets.
- Easy Strength: 3 sets of 5 double deadlifts, 3 sets of 10 merkins, 3 sets of 10 lawnmower rows per side, can’t remember the last thing we did…
- Farmer carries x 1:00 on/1:00 off x 2. Racked carries x 1:00 L/1:00 R.
Mary:
- Hard style elbow plank x 1:00
- Hollow body hold x 1:00
- Glute bridge x 1:00
Announcements:
- Mark your calendars for the Functional Strength Challenge on 5/22 at Olde Providence Elementary at 0700.
- Metro is hosting a Grow Ruck in August. Spots are filling up fast, so get signed up soon. For details, reach out to Cheese Curd, the King of SACS.
Moleskine:
- We had a solid crew of 10 vets out at Meathead this morning. Thanks to the pax for posting and for following my lead on the workout.
- My eclectic playlist was a big hit this morning and led to some interesting conversations about musical tastes that almost led to a brawl between the hair band rockers (mostly Frehley’s and Ickey) vs. the grunge fans (me and Mighty Mite). I think we established a hierarchy of bands with Warrant and Poison at the bottom and Foo Fighters, Guns N Roses, and AC/DC at the top. Bullwinkle enjoyed his role as instigator.
- Aside from his musical tastes and concert experiences that are a little too graphic to share on a family website, Frehley’s was also kind enough to share some pretty powerful flatulence this morning. I was downwind for the first blast and I swear I blacked out for a bit. During Mary, he took the “hollow body” command a little too literally and hollowed himself out further. Thankfully, I missed that batch, but I think Ickey had to bathe with bleach when he got home.
- It’s late and I’ve got to post in the morning, so I’m going to log off now. Please sound off below with any more commentary.
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