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Some Pax Named Brandon?

Cowbell (06/08/22)

Quotes from the Gloom:

  • “Let’s Go Brandon!”

Very upbeat crew this morning. There was a lot of encouragement for somebody named “Brandon”, though I still can’t figure out which pax they were referring to. 🤷‍♂️

In any case, on to…

The Thang

  • Mosey around the parking lot to start.
  • Warmup
    • Lean on YHC’s car and do Prime the Pump (Fairly rapid calf raises while steadying self against a wall or piece of playground equipment.) – OYO for about a minute.
    • Low Slow Squat x15 I/C (15 total)
    • Merkin x10 I/C (20 total)
  • Warmup w/ Kettlebell
    • Kettlebell Swing x10 OYO
    • Goblet Squat x10 OYO
    • Curl x10 I/C
    • Up and Out x10 I/C
    • Deadlift x10 OYO
    • Squat Thruster x10 OYO
  • Partner Work Part 1!
    • Partner 1 is the timer. Run lap around the parking lot.
    • Partner 2: 10 Deadlifts, 10 Curls, repeato until Partner 1 gets back.
    • Switch until each partner has run three times.
  • Group Work Part 1!
    • Lunge w/ Kettlebell overhead until halfway across the parking lot, then switch to…
    • Lunge w/ Kettlebell on chest until far curb.
  • Before heading back across the parking lot, we decide to learn how to do Burpees with a Kettlebell—otherwise known as Kurpees!
    • Kurpees x 10 OYO
    • Run across parking lot and back
    • Now we can Rifle Carry the Kettlebell back across the Parking Lot
  • Partner Work Part 2!
    • Partner 1 is the timer. Run lap around the parking lot.
    • Partner 2: 10 Kettlebell Swings, 10 Goblet Squats, repeato until Partner 1 gets back.
    • Switch until each partner has run three times.
  • Group Work Part 2!
    • American Hammers x 10 I/C
    • Bench Press x 10 I/C
    • Repeato 3 times
  • Partner Work Part 3!
    • Partner 1 is the timer. Run lap around the parking lot.
    • Partner 2: 10 Bent Over Rows, 10 Squat Thrusters, repeato until Partner 1 gets back.
    • Switch until each partner has run three times.
  • Group Work Part 3!
    • Kurpees x 5 OYO
    • Run across parking lot and back
    • Squat Thrusters x 10 OYO
    • Run across parking lot and back
    • With about 45 seconds left…
    • Hold Kettlebell above your head until time expires…

Moleskine (i.e., Spreadsheets from the Gloom)

This was YHC’s first time Q’ing Cowbell and it was awesome. Always good to mix it up by doing some faster running combined with strength training. Loved seeing a lot of faces that I don’t normally see there, including site FNG Marky Mark from Union County. Blue Screen was pushing it, as usual. High Hat and C3PO proved that they can get up in the morning, even after just posting the evening before at The Appetizer. Glidah, as usual, just crushing it, even as he is recovering. The conversation after the workout was quite extensive, as well. Again, a lot of cheering on some guy named “Brandon”. Just love to see that kind of encouragement.  😉

Announcements

  • Lots of service opportunities…
    • Christ’s Closet
    • Church on the Street
  • Open Door (3rd F)
    • Every Sunday
    • @ Five Stones Church
    • Currently reading and discussing “Disciplines of a Godly Man” by R. Kent Hughes
    • See Shop Dawg or Bottlecap for more details.
  • Camping Trip – Blowing Rock
    • Friday, 08/05/22 – Sunday, 08/07/22
    • @ Julian Price Park
    • See Mad Dog for more details.
  • F3 Dad’s Camp
    • Friday, 08/19/22 – Sunday, 08/21/22
    • @ YMCA Camp Thunderbird (Lake Wylie, SC)
    • See F3 Lexington for more details.
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