Your pain will be arriving on carousel number 2

Date:  24 April 2017

QIC: Donut

Pax: Minecraft, LETC, Seahourse, Homeland, Surf ‘n Turf, Capt. Stubing, Morpheus, Milton

Nine men hoping to get stronger gathered in the soggy humid gloom for some Heavy Metal at Hugh McRae Park.  The pax showed up motivated and somewhat giddy for a wet Monday morning.  Since we are so motivated, let’s go!

Warm-up:

SSH x20, Arm circles, Imperial Walkers x20, butt kickers to speed bump, return with high knees.  Enough of that, let’s get to work.

The Thang:

This is the conveyor belt.  Grab your bell and form two columns.  Space yourselves about 5 yards apart and set down your metal.  On “go” the pax in front of the column will run a lap around the parking lot.  Their position will be replaced by the pax behind (everyone moves up).  During the run the pax at the kettle bells will perform the appropriate exercise as many times as possible until the runners return and move everyone along again.

Series 1: Bell 1 = burpies with overhead press to finish, Bell 2 = upright row, Bell 3 = tricep curl, Bell 4 = goblet squat.  Repeat 3 cycles

10 COUNT

Series 2:  Bell 1 = poorly executed hillbilly with bells, Bell 2 = kettle bell swing, Bell 3 = single arm row, Bell 4 = American Hammer.  We only got through about 1.5 cycles, but that was plenty!!

Moleskin: The rain started pouring right about the time we needed it.  Super refreshing.  Surf and Turf tried to bike but apparently ran into some equipment failure with the chain and ended up running his laps.  Strong work!!

COT:  Prayers for our brothers with needs spoken and unspoken.  Prayers for Donut’s neighbor fighting a number of health issues.  Prayers for our teachers, scientists, health care providers, and all those that stand in front of us to protect us.  Lift up Homeland during his job interview around 10:30 this morning.

Thank you for letting me lead Heavy Metal.  I had forgotten how much fun lifting things up and putting them down can be.

AYE!!

Humbly yours,

Donut

 

 

 

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