Morning greetings, disclaimer issued, brief moment of admiration of Smokey’s biceps and the PAX were off.
Warm-Up
Light jog, SSH (15), IW (15), Mountain Climbers (15), Calf and Hamstring Stretch, Low Slow Squat (10), Swings (15). Pause for Victoria’s late arrival (gotta admire the commitment to drive back home to retrieve forgotten kettle bell).
The Thang
Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:
Mosey w/ bell up the parking lot to the hill. P1 runs the hill with 5 burpies at the top, P2 performs called exercise:
Mosey back to launch. Time.
Footnotes
Great effort by the PAX on another humid morning. Lots of mumble chatter around Smokey’s sleeveless shirt. Tough call on whether he or BLC have the best looking 50+ year old biceps in South Charlotte. Chin Music also confessed to recent difficulties attempting a standard benchpress routine. Don’t worry Chin, Kevin Durant couldn’t put up 185 at the combine when he entered the NBA!
Disclaimer given, a few snowflakes fell, warm-up commenced:
Partner up, catch me if you can to the lower entrance to the church building. Partner 1 – shrugs, partner 2 – 5 burpee chaser.
Facing away from the church, we set our bells just beyond the second grassy median then jogged back to the curb closest to the church.
Called exercise, backwards jog (generous term) up hill to street, 5 burpees, jog back down:
Catch me if you can back to launch (shrugs/5 burpees). Circle up for Mary. 10 count of called exercise around the horn. I think we did:
Great effort by all, despite the grumbling over the burpees and backwards trot up the hill. Thanks for not dissenting. Joe Davis Run for Recovery this weekend.
A bit late on the backblast, but didn’t want to fail to give the PAX credit for coming out, especially given the weather. Despite the massive amounts of rain we got overnight, there was a good let-up for most of the workout. The 60 degree weather also helped. I think I would have been by myself if it were colder…
Warmup
Round 1
2 sets each side with continuous movement to next exercise, rest between each set:
Round 2
4 sets of:
Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down. Finished up with 20 merkins.
Moleskin
Grateful to Purell, Chin Music, and Bulldog for the company this morning. We threw some bells around and had some good chatter, too. Thanks as well to Voodoo for the invite to Q.
COT
1 lap around field then partner up with like size bell. 3 rounds: Partner 1 farmer carries bells around track while partner 2 does said exercise. Round 1: Merkins, round 2: Low Slow squats, round3: LBC’s
The Thang
After a brisk warm up and the forearms got loose carrying the bells around the track 3 times, we continued with the partner exercise.
6 rounds of partner 1 doing said exercise w/bells at the goal line while partner 2 AYG to other goal line and did 10 Merkins. The object was between the 2 partners hit the called # of reps.
As the six finished, time had expired so no COT.
15 Pax joined in for a cool morning with plenty of kettle bell exercises, reps, sprints and Merkins. Not too much chatter as the men of skunkworks worked hard to finish each round. Many were happy for a freshly cut field!! Lots of reps and sprints kept everyone busy.
Lois took the group out with prayer.
Thank you to Tulip and Funky Cold for letting me Q!
Announcements
*Posted on behalf of Blazing Saddles
The Thang:
Run to the rock and back
SSH x 15 IC
Imperial Walker x 15 IC
KB suicides:
First set:
Second set:
Third set:
Fourth set:
Fifth set:
Sixth set:
COT
BOM
Moleskin
A solid workout with a mixture of running and bell work. Pretty sure we hit all of the major muscle groups. Great hustle out there by everyone.
Thanks for the opportunity to lead! Always an honor.
*Posted on behalf of Sanka
If it weren’t for the BRR, YHC’s pride might have taken a hit given the small turnout at his first Meathead Q. Then again, it would have happened anyway once the workout started…
Warmup
Round 1
2 sets each side with continuous movement to next exercise, rest between each set:
Round 2
4 sets of:
We took a break between sets 2 and 3 for some Mary. 20-count in cadence of:
Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down
Moleskin
This one was a little tougher than YHC expected, but props to Blazing Saddles and Sanka for not grumbling. PSA – September in South CLT is still humid. Hopefully those running the BRR can escape some of it this weekend. Thanks to Voodoo for the chance to Q.