- When: 03/02/2020
- QIC: Abu
- Pax: Abu, Bono, Cousin IT, Cousteau (moved), Grammar, Scotty Moe, Uncle Rico, Vanilla
Warmup
Good Mornings x 20 IC
Dak Prescott Squats x 20 IC
Single Leg RDLs x 10 each side IC
Merkins x 10 IC
The Thang
Swing x 20 IC
Plyo Merkin to Single Hand KB Grab x 10 IC
Rotational Clean and Press x 10 each side IC
Goblet Squat Pivot Lunge Lunge x 10 IC
Plyo Merkin to Two-Handed KB Grab x 10 IC
Step Back Row Clean x 10 each side IC
RDL High Pull Thruster x 10 IC
Bottom Up Two-Handed KB Balance Merkin x 10 IC
Snatch x 10 OYO
Single Leg RDL Row x 10 OYO
Rinse and Repeat OYO
Prayer Requests: Cousteau’s sister’s travels to Madrid, Cousteau’s cousin just got married over the weekend, Ratched’s car accident, praise for Vanilla coming back out
Announcements: Sign up for the CoopStrong 4 miler on Saturday, March 21. No #BoydLeeBeatdown or #116 that day. Convergence beforehand 7:30 – 8:15 am at #TheSchoolYard led by Caliente and YHC. Race starts at 9. https://runsignup.com/Race/NC/Greenville/CoopStrong?remMeAttempt=
Moleskin: Kudos to the PAX that accepted my upgrade in KB weight this morning. If you want to step it up, increasing by a sheer 5 pounds can make a big difference. This is #ABoyNamedSue and YHC figured they showed up wanting a good workout so they wouldn’t mind. It was great to see Vanilla this morning. You have been missed in the gloom brother. Powerful words about form over speed and listening to your body. While driving home reflecting on the workout, I thought about the difference between cadence and OYO, particularly with weights (kettlebells). Cadence is good but the Q has to have his head on a swivel and stay with the PAX. When pushing/pulling weight, you need to be in an athletic strong position when starting each rep, and perform the movements correctly. If the cadence is on point for the some but rushed for others, those that are trying to keep up can get hurt. Vanilla, thank you for taking the time to coach up Uncle Rico this morning. Thanks to Tony Dungy’s devotional, Bono listened to the Q and did the exercises as prescribed. I could only imagine what was running through his mind while doing bottom up balance merkins.