45 minutes of 0.0 …

It was dark, it was early, and Ickey Shuffle asked if I was telling the truth about a 0.0 workout on a Monday.  Nibbler pulled me aside and asked if he could bring his 60 pound bell.  The pax were milling around like canadian geese that had no clue where they should migrate to next.  Shovel flag was planted and a disclaimer given.  The music kicked us off and so it began.

The Thang:

Warm-up:
SSH x 20, Two-handed swing x 20
IW x 20, Two-handed swing x 20
Plank up – mt climbers x 20, hold plank for 20 seconds, Two-handed swing x 20

Circuit 1:
Squat, Merkin, Good Morning, Two-handed Swing
x 20, x 15, x 10, x 5

Circuit 2:
Clean and press from ground, Reverse lunge, Lawnmower (reverse grip), alternating swing
x 10 each side, x7 each side, x 5 each side, x 3 each side

Waiter/rack/suitcase carry. Start with right arm around the parking lot and come back with bells on the left side.

Circuit 3:
Curls, Upright row, Overhead Extension
x 10, x 5

Mary
20 swings x 2

 

Moleskin:

Mapping out this workout seemed so easy but as usual when the iron starts swinging time takes off.  We didn’t get through half of what I had planned, but that was ok. Today’s music selection was timed at 44 minutes and we made it to the end of the playlist with no time to spare.  Notable highlights from the music included, old school blues, Black Crowes, and Social Distortion song that was mistaken for Wide Spread Panic.  GAAP and Vamos were quite chatty today, Nibbler was swinging the heaviest bell in the parking lot, and there was a fair amount of grunting (groaning) from the rest of the pax.

The pax definitely left it all on in the parking lot.  Rev Flo-Rida asked for a 10 count after the first full circuit so I know the workout was a tough one.  YHC was sweating bullets.  Mumble-chatter was kept to a dull roar.

As always it’s an honor to lead at Diamondhead, and many thanks to Rib-Eye for the opportunity.  Thanks to Tesla for taking us out at the end.

 

Announcements:

October 8th – Core 5 year anniversary party bring a bell, a kayak, and a lawnmower

Prayer request for Titan, get better brother.

F3 Golf is on 10/27

 

And for your listening pleasure, today’s playlist:

Jimi Hendrix – Voodoo Child

Benjamin Booker – Violent Shiver

Freddie King – Going Down

Elmore James – Dust my Broom

John Lee Hooker – Boogie at Russian Hill

Ram Jam – Black Betty

Patrick Sweany – After a While

Black Joe Lewis and the Honeybears – Stop Breakin’ Down

George Thorogood and the Destroyers – I Drink Alone

Black Crowes – Black Moon Creeping

Social Distortion – Mommy’s Little Monster

Hoover

Hoover. A frequent flier at Area 51 and Metro. Site-Q for RockZero.

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