Successful Launch of Red October – New AO in FV
Red October made her maiden voyage on a gorgeous, crisp, autumn morning with pleasant temperatures in the 60s! Dauber was giddy with excitement about bringing all of his kettlebell knowledge he had learned while under the tutelage of Sir Dawgpound and Nemo during many early morning study sessions at Crazy Ivan. Unfortunately, Dauber arrived to the launch site at 5:29 and dawdled getting over to the circle of 16 PAX eager to start their Monday off right. Double D penalized the lads with 5 burpees OYO for his “tardiness” and handed off the warm-up duties to Sprinkler.
FNGs: None.
Warm Up: As announced through social media, Red October would join the Mutiny PAX for both warm-up and COT. Sprinkler was “volun-told” to lead us and did an amazing job. We warmed up with the following exercises: quick jog around path, SSH, merkins, Fozio Arm Circles, Daisy pickers, IW and HB.
The Workout: PAX of 7 moseyed with kettle bell in hand to the tennis courts. A brief discussion about technique and modifications ensued with nods from all PAX eager to begin their KB work out.
The following exercises were executed using a kettle bell:
10 count Goblet Squat, 10 cadence count merkin-tap, 10 count swing (Rinse and Repeat)
10 count Bent-Over row, 10 cadence count chill cut plank-tap, 10 count halo (R & R)
10 count Lawn mower pull (L&R), 10 cadence count OH press, 10 count Midget love handles (R & R)
10 count figure 8 (5L, 5R), 10 cadence count twists back to center, 10 Arm thrusters (L,R) (R & R)
10 count pulls, 10 count straight leg/tricep pull, 10 rear lunges (L,R) (R & R)
PAX divided into pairs (Forceps had to depart for a flight); PAX without KB executed LBCs, PAX executed farmer’s walk back and forth with two kettle bells at their sides. Crab walk to center and back from opposite sides of tennis courts.
BTTFence for a 30 cadence count
Mary: Red October PAX were joined by Mutiny PAX after Mutiny PAX played with some cement blocks and drank lattes watching Red October PAX get sweaty. 40 count Jack Webb’s in the grass with some AB exercises too. Double D rocks!
Announcements: HSHM, F3 Christmas party, CSAUP
T-Claps (Recognition): LED and his SHOCK ABSORBERS handling all of the kettle bell weight PAX ordered!
Prayer: Double D took us out with words of wisdom. Unspoken, spoken. 16 Bit leg issue, Quiver job/home sale.
A sincere thank you to those PAX who came out today for a different workout in FV and those PAX who sent kind words my way in preparation for this AO. A true privilege to lead you men. – Dauber
