As Q, I arrived a little early and early enough to carry the creamer and sweeteners to the famous Circus Maximus post-workout coffee spot. My hands were full, and as I stepped out of the car, I dropped my keys. No big deal, except the short noise you’d expect from dropped keys on pavement turned into a a long jingle. “That’s a not good” said Offshore and he walked past and stopped at the nearby gutter. Phone light showed it dropped to the first level and thankfully not into the water. Byproduct saw the holes on the manhole cover and after it was moved, I was able to drop into the sewer a grab my keys. A great way to start the day and a good reason to come early (for the show)!
After that nonsense, twenty two strong circled up for warmups of SSH, Ukrainian Soldiers, Hillbillies, Copperhead Squats, LBCs, APDs & American Hammers. Done with the warm-ups, we did a twenty minute EMOM (Every Minute On the Minute). Five different exercises with the bell & 4 rounds of each. Start at the top of the minute, do the # of reps announced, and take a break when done until the next minute starts, and move to the next exercise. Exercises were Swings, Goblet Squats, Squat Thrusters, Cleans (each arm), American Hammers (two count). Started with reps of 15, 15, 15, 10 (Cleans, each arm), 10 Hammers. Seemed easy the first couple of rounds. Sometimes we went down in reps except when Offshore asked for 20 squats and I ended with a minute of Hammers (about 40 two count at my pace).
20 minutes later, the heart rate was moving. And I kept it moving with a group lap where everyone realized the EMOM featured a lot of leg work.
We then finished up with a rotation of burpees (10,8,6,4,2), groans, and an exercise: helicopters, DQs, Arm Circles (front, then back), air press in between each round of burpees. Then one last lap to finish.
It is rare that my heartrate at Circus registers higher than WTH and that was the point of the EMOM and Burpees today. It was a success!
The Bridge on 11/15 (ask Hutton for more info) and a Bridge Q is needed in December.
Safety: Where is an AED at Godwin? No one knows and that’s homework for everyone. I can confirm it is not in the sewer.
Thanks for letting me lead!