A torrential thunderstorm set the stage for a beautifully clear and crisp morning for 3 men to split off from the usual Monday morning Fartlek for a bit less running. The Pax’s trip to YHC’s car to fetch the sandbags ended with a pleasant surprise to see Plan B had decided to join in as well increasing the total to 4 for a bit of sandbaggery.
Disclaimer was given and YHC stepped into Warmarama:
- Windmills x10 IC
- Cotton Pickers x10 IC
- Sun Gods x10 IC F and R
- Michael Phelps x10 IC
- Tricep Stretches OYO
- R over L / L over R OYO
Time for full on Sandbaggery. One or two sandbags were used depending upon the how much of a beefcake each Pax was for the following exercises, all done OYO.
- Russian Kettlebell Swings x12
- Two Arm Upright Kettlebell Rows x12
- Goblet Squat x12
- Bicep Curls x10/12 each side
- Tricep Presses x12
- Deadlift x12
- Kettlebell Press x12 each side
Move to the Retaining Wall on the back side of 18 for:
- Irkins x12 IC
- Merkins x10 IC
- Derkins x8 IC
- Dips x12 IC
Rinse and Repeat Sandbag and then Merkin Circuit with a rep decrease of 2 on each exercise.
Then back to the sandbags once more for a repeat on the Kettlebell Swings, Goblet Squats (this time 1 bag for 25 reps), and Deadlifts.
- LSF x12 IC
- Freddie Mercurys x12 IC
- LBCs x20 SC
- American Hammer with Bags x10 IC (crushing)
- Dying Cockroach (alternating) x12
Farmers Walk / Lunge Walk back to the car to return sandbags with just enough time to circle up with the runners for COT. No running accomplished.
- Join ENC for The First Annual F3ENC Camporee will be held May 4-5, 2018 at the Refuge Camp in Ayden, NC – https://www.f3enc.com/backblasts/general/f3-camporee-is-coming-dads-and-2-0s/
- (F3ENC Camporee is similar, yet different to the F3 Dad’s Camp that many of us are attending in August. That link, if interested, can be found here: https://www.eventbrite.com/e/f3-dads-camp-sea-gull-1-ticket-per-person-tickets-44024169476?utm_term=eventurl_text)
- Prayers for the passing of O-Face’s father-in-law.
- Mosquito 5k/10k/Hike on Saturday May 5th at Fort Macon https://runsignup.com/Race/NC/AtlanticBeach/MosquitoRun5KWalk
- May have missed one, apologies if that’s the case. Edited April 17th: I remember now. Kevorkian has another grandchild. Congrats!