Conditions: 70 deg. F | Clear | Glorious yet ominous
PAX: Dunphy, Pinky, Pipeline, Cats Scratch, Double Humpee, Twitch, Kwon Do, JohnnyFive
Q: JV
9 PAX met at Overlander for Kettle Hell.
Warmup: Casual yog behind Gators, through VWCC, up many stairs to the top parking lot.• 30 SSH• 20 WMH• 20 IWs• 30 ACs• 30 RACs
The THANG:
With 9 PAX, the plan has already gone awry, as the table was metaphorically prepared for 8. No worries. With sets of 21, 15, 9 reps forthcoming, JV seamlessly delved into prime numbers as a solution before realizing how flawed his lesson was…moving on.
With 4 kettlebells, 4 jump ropes, an F3 playlist and a Bose speaker, it was on.
Broke into 4 groups: 3 groups of 2; 1 group of 3 (all prime, btw)
Round 1: KB Swings• 1st partner to do 21 KB swings while 2nd partner jumped rope;
Partners switched, 2nd does 21 KB swings; 1stjumps rope• 15 KB Swings- Jump rope (switch)• 9 KB Swings- Jump rope (switch)
*Due to great disparity between skill at jumping rope, some modified to running loops
Round 2: KB Goblet Squats
Teams to do 80 (total) as a team. 1st partner did KB goblet squats while 2nd ran to 3rd light post and back. Switched positions continued until hitting a cumulative 80.
Round 3: KB High Pulls• 1st partner to do 21 KB high pulls while 2nd partner jumped rope or ran;
Partners switched, 2nd does 21 HPs; 1st jumps rope or runs• 15 KB HPs- Jump rope or run (switch)• 9 KB HPs- Jump rope or run (switch)
Round 4: KB Swings• 80 Team KB Swings• 1st partner does KB swings, 2nd runs to 3rd light pole• Damn, we’re all hurting now• Switch, switch, etc, until 80
Burpee/Dips Jacob’s Ladder
5 Burpees at top of stairs, 1 Dip at picnic (or vagrant?) enclosure
4 Burpees; 2 Dips
3 Burpees; 3 Dips
2 Burpees; 4 Dips
1 Burpee; 5 Dips
Ahhh….beautiful sunrise, and the hay is in the barn. We take a light yog back down in front of Gators. Circle up, crack wise, breath.
COT
A true pleasure to be amongst such good men.