After 5 PAX completed a standard TBD kettlebell EC posting (YHC arrived a few moments late, but tried to catch)…We rotated through the variety of weights and finished with a speed round…
YHC was looking to focus on an upper body work out, as he put in 11 miles running the day before and needed to give his legs a break. We moeyed up to West Forest Hills for a very light warm up run…once we got to the top of the hill, we came back down – a foreshadow for what was to come?
We returned to the fellowship circle and commenced a expeditious warm up
The Warmup:
SSH IC x 20
Windmill IC x 10
Good Morning IC x10
Hillbillies IC x 10 (Therapy and time appears to be helping deal with the the image indelibly left in our minds of Doogie at a less than recent TR)
We then moseyed to the Tennis Courts
The Thang:
We started at the near sideline of the tennis courts and we performed various methods of travel to the the far sideline of the second tennis court and then did a “backwards” version of that movement back to the start and filled the breaks in with various styles of merkins.
First rotation:
First rotation:
Bear Crawl to far sideline of second court, Crawl Bear Back
20 single count standard Merkins
Second rotation:
Gorilla Walk to far sideline of second court, reverse Gorilla walk back
20 wide grip merkins
Third rotation
Lunge Walk to far sideline of second court, reverse lunge walk back
20 close grip merkins
Fourth rotation
Crab walk to far sideline of second court, reverse crab walk back
10 slow merkins
Fifth rotation
Duck Walk to far sideline of second court, reverse duck walk back (this one really hurt!)
10 hand release merkins
Enough pain spilled here, moseyed to the picnic shelter and assumed positions on the picnic tables
Dips IC x 20 (yeesh!)
Erkins x 10
Dips IC x 15 (yeeeeesh!)
Derkins x 10
Dips IC x 15 (yeeeeesh!)
Carolina Dry Docks IC x 20
Return to fellowship circle:
Mary:
(Dealers Choice)
Shake It – Heels to heaven
DOI – WWII
Sweats – Flutter KICKS
Riggs – APPLE PICKERS
CoT: Grateful for a chance to lead this group of encouraging, challenging brothers and praying for continued blessings of health and wellness for our group.
Moleskin: Cheers to the Churham Pax who successfully completed the Spartan Race (all 11) and each of them beat Randy Moss! Cheers to Marta on his successful Heavy! The Google Group is dying. Get on Slack!
Prayers: Continued prayers for Nickleback”s Family as the mourn their loss. Prayers to Slow Pitch”s friend and their 13 month old son who is courageously fighting stomach cancer.
Grateful for the opportunity.
Aye!