Science suggested YHC should go tabata style today so we did (even though Bluewater was skeptical of the research paper). 18 showed up and avoided the rain that never came under the pavilion. This ended up being a bonus for coffee access and bass lines.

This workout left a mark. It went something like this —

Warm up: halos and deep squat holds to open up the hips

The Thang: 2X straight through 4 different circuits of 6 exercises. 35 seconds ON. 15 off. —
– Kettlebell swings
– Kettlebell burpee deadlifts
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

– Kettlebell swings
– Downward drag curls
– Pullover crunch and press
– Pick up and Press
– Bench rows
– Irkins

– Single arm swings
– Kettlebell bench step ups
– Bent over take overs
– Dips
– Full body squat curl press tricep extension
– Derkins

PAX choice for the final round:
– Kettlebell swings reguLAR
– Kettlebell bench step ups
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

… And a perfectly timed Have a Nice Day. YHC took us out. Coffee was on point.

The PAX-provided playlist shuffle did not disappoint (with maybe a few exceptions):
– Low Down | Lil Baby
– Sabotage | Beastie Boys
– Astronaut in the Ocean | Masked Wolf
– Welcome to the Jungle | Guns N’ Roses
– Sultans of Swing | Dire Straights
– Afternoon Delight | Starland Vocal Band
– Machinehead | Bush
– Regulate | Warren G feat. Nate Dogg
– Inside Out | Eve 6
– No Hands | Waka Flocka Flame
– Blister in the Sun | Violent Femmes

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15 pax gathered around for some early 2000’s pop/punk Pandora ad sponsored playlist kettlebell work this morning. Lots of worms that apparently are never a problem in South Cary. Disclaimer and pledge given for our FNG. Here’s the thang: circle up for tabata. 1 minute of exercise followed by 20 seconds rest. 4 exercises in a row, then mosey the pickle and 25 swings. Exercises were as followed; split stance lunge with a single arm overhead press, right arm snatch, plank hold with front to back taps, concentration curls. Next set; on your 6 right arm press to left leg raise, x-chop, plank pull thru, tricep extension. Next set; high pull to squat to press out, bear plank rows, merkins on bell, curls. Next set; opposite leg split stance lunge to press, left arm snatch, jump squats, flutter kicks. Next set; on your 6 left arm press to right leg raise, merkins on bell, side plank with bell raised and locked out.

Welcome FNG Ozarks! Hermes with the name. FNG is from Mississippi which is where Hermes thinks Ozark is located.

Prayers for those affected by the shooting in Nashville.

Thanks for allowing me to Q! MIAGD!

The post [ao-wed-hulkamania] 2023-03-29 Q’d by Triple Lindy appeared first on F3 South Cary.