Rusty’s return

Preamble:

I had been out of town for the beginning of the week.  It’s good to be back with this group. Weather was perfect.

Warm-O-Rama:

Windmill x 10

Hillbilly x 10

Monkey Humpers x 10

Toy Soldier x 10

The Thang:

Pax on your 6.  To Paul Simon’s smash hit “You can call me Al”, the PAX will do LBCs.  When he says the word “bodyguard”, PAX will switch to American Hammers.  When Paul says it again, PAX will switch back to LBCs (and so on).  We will continue to do this until the song ends.

Next, partner up!  Each PAX has a full cinder.  Partner A will fire hydrant.  He will count the total and Partner B will need to do at least that amount when they come back.  Partner B will farmer carry 2 cinders around the circumference of the parking lot.  When Part B comes back, they switch.

The next round, we substitute leg extensions for the fire hydrants.  Continue with carrying both cinders, then switch.  Last round, plank jacks along with the firemen carries.

Then we go into the circuits.  After completing both sets in a circuit, you and your partner takes a lap, then moves onto the next circuit.  Here they are:

No Coupon: 20 reps in each set, 2 sets

1. Bonnie Blairs
2. Wide Arm Merkins
3. J-Lo’s
4. Diamond Merkins

Cinder Block: 20 reps in each set, 2 sets

1. Bicep Curls
2. Good Mornings
3. Bow Ties
4. Skull Crushers

Kettlebells: 20 reps in each set, 2 sets

1. V-Chops
2. Swings
3. Halos
4. Overhead Squats

Cinder Block: 20 reps in each set, 2 sets

1. Thrusters
2. Overhead Press
3. Chest Press
4. Forward Lunges

COT:

We talked about the upcoming converge and the need to get a head count.  Also, said a prayer for the Kearce family.  Britt Kearce, the father and family friend of the Kramer’s (used to coach Brutus), passed away unexpectedly on Wednesday morning.  We will be thinking and praying for his family.  Thankful for the group that came out this morning and worked their butt off.