Thrusting In the Gloom!

Thrusting In the Gloom!

Workout Date:

11/22/2019

QIC:

Rousey

PAX:

Spork, Penelope (Comz Q), OneCall (TRUEbadour), and Hamburglar (BB AOQ)

The Thang:

Conditions: High 40s. We are now in cold weather protocol, so the #BeachBells (BB) workouts now happen in the Market Commons Garage (near the movie theater) to give us a break from the deceivingly harsh elements of the Long Bay.

Equipment: Kettle Bell (KB); weights: a cornucopia of bells this morning (OneCall’s stash and Hamburglar’s stash). So (the best I can remember w/ bells everywhere!), a 20 lb., 1 set of 30 lbs., 1 set of 40 lbs., a 35 lb., 1 set of 50 lbs., a 55 lb., a 60 lb., a 70 lb., a 75 lb., 2 80 lbs., and 1 Club Bell (CB). 1 50lb. bucket (B) (handle-less like YHCs, but Hamburglar’s…a little more carry friendly). And 1 60 lb. sand bag (SB).

YHC/QIC’s turn to Q #BB this month. YHC rolled in a few minutes early to set up the show. Hamburglar was getting in a pre-run and had his toys already out – I hear he is starting to train for a full marathon (the mini was not enough!). Then Spork – who is trying out #BB – rolls in already sensing that this is the “place” to get “swole” #biggainshere.  Then Penelope zips in with his snappy red Honda civic – #gettingbetter after hip surgery consistently knocking out multiple workouts each week. A few minutes later – after the Pax showing Spork how to swing a KB w/ emphasis on the hip thrusts (dual purpose M friendly coitus enhancement application) – our Nan’tan emeritus joins us w/ his KBs…a few minutes late (kindly taking our compadre Bling to the airport).

Abbreviated welcome to BBs, disclaimer, and we got to work…

Warm Up: Apx. 2 minutes of Pax choice preferably traditional Swing.

Circuit (C) 1:

Station 1 (ST): 20, 35, or 55 lb. KB; Pax choice of Leg exercise (ex. Goblet Squats or Lunge) w/ Pax choice of weight.

ST2: 30 lbs. KB. Traditional Swing (Pax choice of one arm or two arm).

ST3: 40 lbs. Same.

ST4: 50 lbs. Same.

ST5: “Timer”. Carry B apx. 30Y to SB, 3 drop & cleans, and return SB 30Y. Shift. 1 round.

C2:

ST1 thru 3: 321 Manmaker compound movement (3 abyss Merkins, 2 Rows, and 1 Clean & Press or Snatch).  Much giggling when YHC innocently mentioned the latter.  #weightroomtalk  #whatissaidatBBstaysatBB

ST4: Heavier KBs and CB. Pax choice of movement preferably Deadlift, but have a “go” eventually w/ the CB (Conan or Super Mario swing).

ST5: “Timer”: Same as C1.

Change up: Pax lined up along wall. 1 Pax using their choice of “challenging” weight swung a KB 30 reps. while other Pax held a Wall Sit. Shift down until all Pax had one turn.

C3:

ST1 thru 3: 123 Manmaker compound movement (1 abyss Merkin, 2 Curls – single or double, and 3 Goblet Squats).

ST4: Heavier KBs and CB. Pax choice of movement preferably Deadlift, but have a “go” eventually w/ the CB (Conan or Super Mario swing).

ST5: “Timer”: Bucket to the side. Farmer’s Carry Pax choice of KB weight 30Y to SB, 3 drop & cleans, and return SB 30Y. Shift. 1 round.

Finishers: Pax partnered up. (1) 1 Pax using their choice of “challenging” weight swung a KB 30 reps. while other Pax did Flutterkicks. Switch. 1 round. (2) 1 Pax using their choice of “challenging” weight curled a KB 30 reps. while other Pax did American Hammers. Switch. 1 round. And finally (3) an old “fave” Pax on their 6 lined up shoulder to shoulder, Flutterkicks, 1 Pax pressed the 80 lb. KB 15 – 20 reps., and then passed it to next Pax. 1 round.

Cool down: QIC lead the Pax in a quick round of stretching exercises.

Time!

COT
Count-O-Rama 5
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by OneCall.

Announcements: Check out F3 Grandstrand (GS) regional website, Slack messages and Twitter posts for daily updates and information. Plenty of 1st F, 2nd F (11/30 family event CCU football game w/ tailgate; 12/7 Christmas Party at Waterway Palms clubhouse; and 12/21 F3 GS and Republic combined region “ugly Christmas sweater” convergence) and 3rd F opportunities and events throughout the region.

NMMS: Great job today men! Good balance of movement w/ correct form, comradery & encouragement and a sprinkling of weight room trash talking & buffoonery. KB training (not necessarily a new workout regimen; the Russkies haven been doing it for years) is a great way to build cardio, functional strength and push/pull strength bringing benefits to all other activities!

Honor to lead this morning!

Rousey

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