Rusty’s Frigid Hump Day
AO: Badapple
When: 2023-11-29
QIC: Rusty
PAX (7): Bubbles, Chalupa, Spider, Sprocket, The_OG Zima, Thud
Preamble:
It's the coldest day of the year. I hope somebody shows up. It would be horrible to do this thing by myself.Warm-O-Rama:
Windmill x 10 Imperial Walker x 15 Toy Soldier x 10 Arm stretch (right arm) x 10 Arm stretch (left arm) x 10 Sun gods x 10 (then reverse it) Michael PhelpsThe Thang:
Started w/a mosey around the parking lot to get warmed up. This will be a coupon-heavy workout. Partner up! Partner A will hold one kettlebell over his head with his right arm, then the other down with his left arm. Then they stretch down as low as they can go while still standing straight up. This works the hips and side abs. Do that for a count of 7, then switch arms (left arm holds the KB up, right arm down, for a count of 7). Partner B runs down Zima's hill, then back up backwards. Then "flap jack." Rinse and repeat (each partner runs the hill twice). Next, we have 2 stations. Do the first station, then move on to the next. Rinse and repeat (each station done twice). Station 1: 20 reps- Bicep Curls
- Good Mornings
- Bow Ties
- Skull Crushers
- V-Chops
- Swings
- Halo's
- Overhead Squats