14 was the count (including 2 FNGs) for YHC’s virgin Ironman Q. It featured a pink kettlebell
The Thang:
Disclaimer
COP:
- SSH x 25
- Merkins x 15
- Flutter kicks x 20
- Jeff Imperial walkers x 15
Kettlebells – AMRAP tabata (one minute work, 30 seconds rest and rotate)
- Swings
- High pull
- Overhead press
Lap – 3:30 min
Kettlebells – AMRAP tabata
- Bent over row
- Halos
- Triceps extensions
Lap – faster (but not – still 3:30)
Jack Webbs to 5/20 and back down
Broad jump burpees across parking lot
Bear crawl back
6MOM – rotating Q
- Freddie Mercury (Cow Tipper)
- Big Boy situps (Mrs Howell)
- One minute plank (Rosebud)
- American Hammer (TwinkleToes)
- Something else with abs (Hee Haw)
- LBCs (Milkbone)
COT
Naked Man Moleskin
Ironman is historically a non-running workout and I tried to mostly stay true to that tradition (parking lot laps were a brisk walk for most). It was a challenge to fill 45 minutes without running like I’m used to…but a good challenge
Welcome to our FNGs – Radio Shack and Organ Donor. Today probably hurt pretty good but I hope you’ll stick with it. As we always say, the workouts don’t get easier but you get stronger. See you back out there soon
Kotters to Twinkle Toes and Woz. Good to see your ugly mugs
For anyone interested in buying their own kettlebells, Amazon sells them for very reasonable prices and with free shipping for Prime members (which is a big deal when you’re shipping 20-30 lb weights) https://www.amazon.com/dp/B0731DL1VZ/ref=twister_B078H4FKMS?_encoding=UTF8&psc=1
Announcements and Prayer Requests
Happy Hour location might be moved this week. More info on Slack…
Bridge Run coming up mid-February. Rosebud has already registered. Talk to him if you’re interested in participating. We’ve had a big showing for this event some years.
Send prayers up for my friends Jonathan and Bethany who recently lost their preemie baby after four weeks in NICU
App where today’s devotion came from: https://itunes.apple.com/us/app/daily-devotion/id418689709?mt=8
Remember (from devotion): “The only way to truly succeed in any place, or in any situation, is by looking to God for direction and obeying his Word. When you do follow him, however, you will find that you prosper wherever you are and no matter what you are called to do.”
Happy National Bagel Day!
CT
F3 St. Simons 