Date: 12/2/19

AO: Heavy Metal Monday @OGAO

QIC: Wapner

# of Pax: 14

Pax: SOL, Puffer, Gen-X, Undertaker, Steak Knives, Mr. T, Lighthouse, Big Sky, Lumber, Seahorse, Mayhem, Doubtfire, Minecraft, Wapner

Warm-o-rama: SSH x 30 IC, Merkins x 15, Copperhead Squats x 20 IC, Windmill x 10 IC

The Thang: We partnered up for a Kettlebell Dora consisting of 100 big boy situps with the KB, 200 curl and press, and 300 squats. The partner not performing the exercise did a Kettlebell swing walk 10 paces out and 10 back before switching with their partner. There was some random Mary until all pax finished.

Then we circled up with our kettlebells for a quick circuit rotation of 10 reps of alternating sets of lunges or tricep extensions. We went around the circle performing each exercise until we got back to the kettlebell where we started.

We finished with some high plank and Merkins and a little forward fold broga move to keep our backs and hammies from getting too tight.

COT: Lots of good stuff happening in the F3 Cape Fear region in the near term. The first work day at Toby’s house is this Saturday morning. Don’t forget about TobyTalk at the Sour Barn on Thursdays at 6:30. Come bare your soul and enjoy a frosty beverage. The GoRuck Tough and Lite are this weekend. The 84th annual Christmas party will be held on the 14th. YHC is signing off for the last time as the Heavy Metal Monday Site Q. However, I’ll still see you in the HMM gloom.

Court is adjourned!