Simbas? WTF!
A foggy morning for a start of Mutiny/Red October. Forceps led the warmup before taking 4 PAX to Mutiny. Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup. Great seeing R-22 back in the gloom! He’s getting ready for Wrightsville!
FNGs: None
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout: Lots of 3 (10 count exercises) with Rinse & Repeat.
Exercises included: Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R
Lawn mower pull (R/L), Rut-rows, tricep extension. R&R
Figure 8s, Bus Drivers, Midget Love handles. (R&R)
Simbas – new exercise. Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R
Mosey to wall (without kb). 15 count BTTW, 15 count People’s Chair. R&R increasing count to 20; the 25.
20 count kb swings. R&R.
Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press. R&R.
Mary: Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.
Announcements: Holiday party.
T-Claps (Recognition): CSAUP PAX; great to see R-22 back out in the gloom. EC – LED, others? Thanks for coming down to Mutiny Forceps!
Prayer: Dauber led us out. Reach out to someone over the holidays; sadness and sorrow for many. Raise them up. Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured. Unspoken.
Thank you men for the privilege to lead you this AM. -Dauber
