This is the inaugural workout for a new site Q, Grease Monkey, who wanted a workout earlier on Saturdays for those who have to work or have other obligations. It’s an hour workout held at 5:30am near the athletic facilities at Lenoir Community College, home of The Lancers. Grease Monkey intends it to be a kettlebell/high-cardio workout to end the week with a bang! Based on chatter, it seems to be headed for being named Knight School. Here’s how it went down this morning:

Welcome, disclaimer, and a brief word about kettlebell safety.

Planking warm up – full plank position, rotate & move around in all directions, circles, etc. to limber & warm up the shoulders, hips, wrists, calves, etc.

SSH IC 10

Build-up/technical work

Atlas Swings – 5 IC

Side Plank Rows – 5 IC each side

Bridge Pullover – 5 IC

Half Turkish Get-up – 5 IC each side

The 4 Horsemen –  4 stations, gallop (70-80% sprint) to end of parking lot & trot back (jog/mosey for heart rate recovery) after each round. Each round adds sets at each station. Finishing the entire challenge would total 10 sets of each of the following:

10          Man Makers

15          Thrusters

20          Alternating Cleans

25          Russian Swings

 

Round 1 = 1 Set of each then Run

Round 2 = 2 Sets of each then Run

Round 3 = 3 Sets of each then Run

Round 4 = 4 Sets of each then Run

Several made it through the 2nd set of the 4th round before time ran out, totaling 8 sets of the prescribed reps/exercise, and several more were right on their tails! A bunch of beasts!!! Snorting steam, preparing for battle!!! If it weren’t for the other commitments, and that some of us had HC’d and Chestnut was the Q for the next workout, I think most of these HIM’s would have demanded we stay until we all finished! Awesome!!!

 

C.O.T. – Counterama, Namerama, named 2 FNG’s including one 2.0. Prayer request included Truth Hurts and all he’s carrying on his shoulders as a pastor, our nation, Gopher. Announcements included reminders about Toys for Tots, Mary’s Kitchen food drive, upcoming workouts, and Cookout tonight at Permit’s house. Picture by the shovelflag and some Him’s left for work while others left for another workout at The Double Play.

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