02/11/2020 - theFern - KBs and DBs
AO: theFern
When: 02/11/2020
PAX:
Number of Pax: 15
Pax Names:
Kurds (Bday), Krang, 90210, YoYo, D Minus, Blistex, ThomasT, Rocky, Elmer Fudd, Emmet, Dr. Seuss, Hammer, Cousin Eddie, Cue Ball, Taps
Number of FNGS: 0
FNG Names: No FNG's present
QIC: Taps
Introduction
QIC got to AO super early to pass out the gifts with a little help from CueBall. Didnt know how this was going to flow trying to do all exos as one big group, YHC was hoping that it was not going to be FUBAR!
Warm-O-Rama
Not much since we had a lot to get to:
20 SSHs
6 each of LBACs F/B, Seal Claps, Overhead Claps
10 Michael Phelps
The Thang
All the following KB/DB exercises except for cardio were 6 to 20 reps, varied if pax only had one KB and had to switch arms. Pax used mostly one KB or one DB. YHC would encourage pax to bring a pair of DBs if this BD is repeated:
Bicep Curls
Tricep Extension
Kneeling One Arm Shoulder Press/Flapjack
Upright Row/Squat w/KB Close and then Squat w/KB Outward (core is the worker)
CARDIO BREAK – 20 SSH variation w/elbows in and lift high
12 Ladders (standing MCs)
Bicep Curls (One Arm Bent Over)
Tricep Push-Backs (One Arm)
See-Saw Clean – 3 Right leg Front/Back and 3 Left leg F/B
Bent over Rows – One Hand or Two
CARDIO BREAK – 20 IC Mountain Climbers and 20 High Knees (10 standard, 10 w/twist)
KB Swings
One-Arm KB Swings (switch at top)
One Hand Snatch (flapjack both left hand and right)
Clean to Squat to Push Press
CARDIO BREAK – 40 Steam Engines (fast tempo imperial walkers)
KB Swings
Merkins w/KB or DB
Diamond Merkins
Werkin Tempo Merkins
One Arm Man Makers (in merkin position then row weight up then switch hands)
CARDIO BREAK – 30 Steam Engines
Carolina Dry Docks
Circle of Trust
Simple thanks to the pax for the support and fellowship, we are all pushing each other to become better, NO OYO, not a competition we are in it together.
Naked Man Moleskin
Shout out to Kurds on his 41st BDay, looking fit and trim for that age brother, keep accelerating. Thanks to the pax for putting up with this BD, a couple of these YHC will get the counting and tempo right, patience is asked for.