Tag: Reluctant Yankee
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Levee Lovin’
We circled up along the Mighty Mississippi. Two minutes after getting ready with our first COP – a barely clothed couple frantically scampered up the levee and ran to their car. Young love. We were perplexed as to why they chose the rocky side of the levee instead of the very comfortable looking car they arrived in.
Warm up: Hot potato, Halo, Figure 8, Around the back 30-45 secs
Got in plank and passed the bells to the left using on the left arm. Then did it to the right. Did it each direction twice.
Sealed the deal with 20 Kettle Bell swings
Then we did rows L and R, curls, and merks L to R x 12
Got back in plank and passed the bells L and R.
Then we got on our six and did Russian Twist, L and R press and tricep lifts. x12
Sealed the deal with 15 Kettle Bell swings
Lined Up and then did 10 hammer swings and then ran 30 yards and then did 5 burpees (4 rotations)
Back to our circle and did the plank pull with the kettle bells L and R – full circle
Then we did chest press, suitcase pick up and put down, side dips and wife pleasers with kettle bell on pelvis (we did this for the people in the park)
At this moment Angie’s List’s TUGBOAT came by for a closer look
Then we did 5 Hammer swings
Then we had a few minutes left for low country crab, and dead bugs!
I am enjoying this workout – I hope we keep it going.
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Tugboats are looking for Angie
Lots of mumble chatter for this workout – I blame Douille.
As you know by now – Sunday is a kettlebell beatdown.
Circled up – sans flag – it is in the trunk of my totaled car.
Warm up: Halo, Hot Potato, Figure 8, Around the waist and side to side swing
Then a quick across to the street to the shade.
After every circle of exercises we broke it up by doing KB swings,
Kettle Bell swings x 20
Rows L and R x 15, Curls x 15, Goblet Squats x 15, and Russian Twists x 15
KB Swing x 15
Lunges w/ KB L and R x 15
Dead Lift x 15
Military Press to ground and switch hands x 15
Glute Bridge x 15 (Dr Toso walked about right about now and gave us some dirty looks)
KB Swing x 10
Single Leg Vup (Bell to Toe) x 15, Single Arm Press x 15 L and R, Lateral Bend x 15
KB Swing x 5
KB merks 5 reps per arm and 3 sets. Leg Raised Baby Crunch x 15.
Windmills Feet 45 degree angle, touch shin to feet
Curl with a Halo and a tricep press.
Suitcase lifts x 5 per arm and 3 sets then 5 more KB Swings to seal the deal
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Backblast – Mothership 2019-07-27
Another lovely (if slightly rainy) day onboard the Mothership at City Park. Attendance stood at 15 total, with 13 existing members and 2 FNGs.
The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart
Our FNGs were Uncut and Tabloid. Welcome Dudes
Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.
PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.
Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).
PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.
PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.
Thanks to all who participated, it turned out to be a great workout!