Kettlebells, Bands, & Jump Ropes
FNGs: None
Warm Up: 11 PAX met in FV this cold, brisk morning with temps in the mid 30’s. After shoutouts to those who ran the HSHM, we began with – you got it, a run (more like a jog) through the parking lot and circling up for some warm-up movements led by Dauber. 10 Michael Phelps, 25 SSH, 10 Daisy Pickers, 10 Don Quixotes, 10 Moroccan nightclubs, and 10 mountain climbers. PAX broke off to do Mutiny or Red October.
The Workout: headed to workout shelter with kettle bells, jump ropes and bands. Introduced Fram to kettle bells – great effort today. Began with hop-overs using the short wall. I can honestly report this is harder than it looks. And this was just the start. Rotated positions with among kettle bells and bands. Grabbed the bells and began goblet squats and arm thrusters with bands. Completed 3 sets of 10 reps. Changed it up with various lunges: forward, 45 degree, back leg alternating. Wrapped band around posts and completed pulls working the arms/chest while kettlebells were swung. Moved to arm curls with the bands, and kettle bell upward hammers. More KB exercises included figure 8s, halos, and mid range go-arounds. Held squat hold while other PAX jumped rope for a 20-count, R & R. On the picnic table, PAX executed skull crushers with KB and/or LBCs. Derkins added too. Lawn mowers. Moved to the wall for step ups OYO and dips. Heard the Mutiny guys on the wall and joined them for donkey kicks and wall taps before heading to tennis courts for Mary.
Mary: Lots of plank exercises and stretching. H2M, Pickle pounders, Y/T Supermans, plank hold, downward dog, child’s pose, other yoga poses. PAX voiced what they were thankful for this year and what they were looking forward to in 2020. Very cool indeed! I liberated this idea from Mookie.
Announcements: CSAUP, Holiday party, possible Thanksgiving convergence; Wrightsville discussion
T-Claps (Recognition): LED, Fonzie, Cupid (other F3 PAX running HSHM); volunteers who came out in support too.
Prayer: Quiver’s family, Puddles, Crablegs, folks traveling this week. Unspoken. Thank you Double D for taking us out.
An honor and privilege to lead you men in the gloom today. Appreciate your flexibility while working through this new AO adding new tools including bands and jump rope to the fun. – Dauber
