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Suzanne Somers Greatest Hits

Perfect 50 degree morning, some heavy hitting regional VQs, how were the numbers going to be this morning?

Pax answered the bell this morning which included a site first timer, a kotters, and an FNG

Nature called during my pre-run so a quick drive over to the gas station with 5 minutes to start

Thanks Dasher for the DiCCS while I was away.

Arrived back 30 seconds before 5:30am

The Thang:

Opening walk to PetSmart

Warmup

  • Around the world w/ kettlebell
  • KB Swings
  • RUN lap around bullring

Workout:

  • Lawn mower L x 15
  • Lawn mower R x 15
  • Lawn mower L x 10
  • Lawn mower R x 10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Push Press L x 15
  • Push Press R x15
  • Push Press L x 10
  • Push Press R x10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Walking Squat x 15
  • Rotational Lunge x 10 left leg
  • Rotational Lunge x 10 right leg
  • Run w/ KB swings while wait on six
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Curls x 15
  • Shoulder Press x 15
  • Curls x 10
  • Shoulder Press x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Squat Push Pull x 15
  • Side Lunge Shift x 15
  • Squat Push Pull x 10
  • Side Lunge Shift x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Snatch L x 15
  • Snatch R x 15
  • Snatch L x 10
  • Snatch R x 10
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Big Boy with shoulder press x 15
  • Triceps extension  x 15
  • Big Boy with shoulder press x 10
  • Triceps extension x 10
  • RUN  to Hickory Tavern and back
  • KB swings while wait on six

 

  • Lawn mower L x 15
  • Lawn mower R x 15
  • Lawn mower L x 10
  • Lawn mower R x 10
  • RUN  to Brooklyn Pizza and back
  • KB swings while wait on six

 

  • Curls x 20
  • Rotational Lunge x 10 left leg
  • Rotational Lunge x 10 right leg
  • RUN  to Target and back
  • KB swings while wait on six

 

  • Big Boy with shoulder press x 15
  • Triceps extension  x 15
  • RUN  to end of parking lot and back
  • KB swings while wait on six

DONE!

Moleskine:

Great group this morning.  I think 7 – 15ish pax is the perfect number for Cowbell .

I think I heard the comment in the first part of the workout that my weinke came from Suzanne Sommers.  Hopefully it got better after that.

Great to see Das Boot make the driver over to Wesley Chapel.  Apparently he gassed up the night before, packed a cooler full of drinks and snacks, got a triptik from AAA, and left the house at 4am.  Hopefully you make it home safe by lunch time.

Welcome back to Shriver.  A Lawson guy (now?) that started posting about 6 or so years ago but has been out for about 11 months or so, look forward to seeing you more often.

Transporter came back from vacation and was crashing from a carb deficit.  Strong work today.  Also brought out an FNG relative from Dallas, Texas, “Pick N Pull”.  Hopefully you can get connected back in Dallas when you return.

Zinfandel, Mad Dog, Bottlecap, and Dasher have become Cowbell regulars and it’s starting to show, great work!

 

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