5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:
The THANG:
WARMERAMA:
- Mosey lap around the lot and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
ROUND 1
1 – 60lb Sandbag Shoulder Squat
2 – 30lb KB plank Pull Through
3 – 30lb KB Sit-N-Press
4 – 50lb KB Around The World (Slingshot)
TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return
PAX Run around the parking lot
ROUND 2
- Same exercises, but doubled the Timer distance to 60 yards
PAX Run around the bus lot
ROUND 3
1 – 60lb Sandbag-Hug Side Lunges
2 – 30lb KB Tricept Curls
3 – 30lb KB Hammers
4 – 50lb KB Sumo Squats
TIMER – 30lb KB via goblet lunge, x20 yards and back
PAX Run around the parking lot
ROUND 4
1 – OYO Variety with extra weights
2 – 30lb KB Windmills (alternating)
3 – 30lb KB Single Arm Rows (alternating)
4 – 30lb KB Swings
TIMER – shoulder carry sandbag x60 yards and back
MOSEY TO VEHICLES TO HYDRATE
ROUND 5
1 – OYO Variety with extra weights
2 – 30lb Single Leg Deadlift (alternating)
3 – KB Curls (15lb ea hand, or 30lb both hands)
4 – 30lb KB Halos
TIMER – high chest carry sandbag and lunge backwards x10 yards and back
COT:
- Counterama #5
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape! Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- TONIGHT – SOJ 2nd F at Snuff’s pool
- Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
- Fri – RAMM Amateur Bike Ride
- 7/13 – Poolboy VQ at The Iron Bridge
- 7/14 – OTB Swimming Pool Bootcamp
- 7/17 – Woodsman VQ at The Crossing
- 8/3 – Homegrown Half
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/17 – Pickleball Tourney
- 8/28 – New AO at Mosely Elem
- 9/28 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
