4 PAX for some EC kettlebell work. Sweats brought Binsky (70lbs) and Sweetpea (100 lbs) and then we had miscellaneous others down to 30 lbs. Everyone gets in 100 swings, 100 goblet squats and 10 Turkish get-ups using whatever combination of weight you are man enough to handle.
15 PAX for the main event. YHC has the first 30 minutes and Blindside has the 2nd half. PAX were about to find out how different two parts of a workout can be.
Warmup: SSH, Windmill, Air Squats, merkins
We have an FNG. Got the low down on him and gave the disclaimer and we are off. Heading off campus for the Pax to enjoy Curtis Rd. YHC has suffered up this beast of a hill many times so now everyone gets to enjoy it. PAX will ascend the hill, turn around, head to the bottom and ascend one more time. Merkins while we wait for everyone to finish. Return to Phillips.
Partner up and wheelbarrow down to the track switching half way. Buddy carry up switching half way. Then, everyone runs down to the track and back up. Cardio portion is complete so Blindside takes over.
Pax broke into 3 groups of 5 with each man holding metal. Sweetpea was passed around for each man to get 10 reps with her while everyone did 10 shoulder presses. In that 1st sequence we did 50 shoulder presses
Pax headed down to bottom of AH hill for Crawl Bear feast…………. CB Feast and yes it”s a feast because it eats even the best of men”s will
Pax got back into their group for another set with Sweetpea and 50 more reps of shoulder press and swings
Pax then did 50 yd bear crawl weight drag …….. Bear Crawl, while dragging/lifting your weight in front of you alternating sides of your body
Pax got back together for last set with Sweetpea
Pax then for final minutes of AH did muscle failure shoulder press lock and holds above head in-between sets no rest 3x sets 20 reps 3 rounds = 180 reps …. Hardest part of exercise is locking out in-between reps no rest
Mary – Pink led Boat/Canoe
COT
Welcome FNG Neidermeyer!!