This Cheaver Train didn’t stop and kept on rolling into a 3rd workout of the morning with our 300 Kettlebell Challenge.
👻300 KBC – 6/28👻
5 Sets of each exercise
•Reverse wood chops – 6 L/6 R
•Goblet Reverse Lunge 6 L / 6 R
•Renegade Row 6 L/ 6 R
•1/4 Turkish Getup 6 L / 6 R
•Halos 12. Change direction in following set
Heck of a morning Choo Choo! I’m glad we could do it all together man! Love you brother.
2 Nomads emerged from gloom for a ruck off the beaten path! Through the neighborhood and onto a gravel road that may or may not have been a posted property. Couldn’t tell with the sweat in our eyes.
We tallied about 2.5 mi to get some stretching in 10 mins prior to a rowdy AO.
Today’s pace was not record setting by any meaning. But 4 HIMs still strapped on the packs for a 3+ mile ruck through the hood.
Conversations ranging from last nights poker / dart event , thank you Rudy, to how our kids stretch boundaries, and Fandango vs. gravity.
Always a great kickoff to the weekend gents.
The 3 iron warriors that showed up for Loco Motion this morning brought their kettlebells to stick around for our daily 300 KB daily reps workout that we started on Monday.
3 sets of 10 reps – all exercises seperated by 10 full rotation KB circles.
We made quick work of this with the circles taking up half of the workout. Well done gentlemen!
Three of us showed up this morning to take on Day 3 of 30 in the 300 Kettlebell Challenge. The air was thick and heavy, slowing us down a bit but we powered through. Here’s how this OTB went down…
Warmarama
Thang
3 sets and run half mile? Between the sets
20 Skull Crushers
20 Curls
20 Pull threw Merkins
10 Thrusters
20 Bulgarian squats
10 WW3
Numbers, Names and Announcements
We found out this morning that Wonka is trained in IEDs and AEDs so we are in safe hands here in New Kent.
YHC took us out on prayer. Let us be grateful and dwell on the positive things we have right in front of us!
Don’t Waste The Day!
1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session
Arm circles on the way to the jungle gym, box jumps on the bench
5, 10, 15
5 Pull-ups, 10 Dips, 15 Squats x4 Sets
Band Assisted Pistol Squats 8-10 reps x3 sets each leg
Max Reps Pull-ups and Dips
The heat was oppressive on this steamy 70 and sunny morning.
2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down
After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.
After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.
Always great to get out with Boberry and mix things up a little bit.
YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.
Band assisted pull ups pyramid
3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.
As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.
A little awkward at first, but could really feel the burn and get a lot better range of motion.
2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.
3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips
Band assisted pull ups and….Pistol squats?
That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.
Great to get after it for the early morning extra credit, and even had a hint of daylight by the end
It was a brisk gloom as one eager Beaver hit the trails this morning for an EC ruck. It was one of those mornings where the 30 lbs iron on my back was feeling too light, it’s time to add some more weight!