February 17th, 2017 By Heatstroke

Last week, Sparknut bemoaned the fact that he lost an arm wrestling match with Palin and that he needed some arm work.  Now one could certainly question why a grown man of FORTY ONE! would be arm wrestling at all, but if you are going to…might as well be ready.  So 10 Pax did some gun show prep by battling the Green Goblin in a Bell Bustin’ ARMageddon.

Disclaimer

Warmarama:

Light job through parking lot to Subway, turn around, high knees and butt kickers on return. Mosey to Harris Teeter parking lot where the Green Goblin awaited (green 24kg/53lb competition style kettlebell) for some more warm up:

• SSH X 15
• Mountain Climbers X 15
• Merkin X 10
• Windmill X 10
• KB Slingshot (around the body) X 10 each way
• KB Halo (around the head) X 10 each way

KB Windmill (KB extended over head, laterally bend over as far as possible and return to upright position) X 10 each – this was more difficult than Q anticipated

The Thang:

It was time to ARM ourselves to do battle with the Green Goblin.  The PAX would do the following arms exercises, just two exercises…simple:

• KB Curls X 10-15
• KB OH Tri Extensions X 10-15

The PAX would then do the following exercises, more reps in earlier sets and fewer late:

• Lawnmower X 10-20
• KB Thruster X 10-20

We would then rotate to the right and perform the same two arm exercises with available KB, then the following:

• Suitcase Row X 10-20
• Bob & Weave X 10 each way

We would then rotate to the right and perform the same two arm exercises with availabe KB, then the following:

• KB High Pull X 10-20
• Sumo Squat X 10-20

We repeated this three plus times. The BIG challenge was when you rotated to the Green Goblin.  You must do your arm exercises with it.  I noticed the PAX were thrilled when they arrived at this station.  A few PAX had difficulty figuring out how to curl the GG with the competition style handle and they started doing high pulls instead of curls…I swear I saw the GG smirking.

All 10 PAX did an entire circle around and everyone was treated to a battle with the GG.

We also mixed in the following exercises one time:

• KB Overhead Press X 10
• KB Side Lunge X 10 each side

The lights had long come on at the BP, so we were in wind down mode at this point, but not without the simple and sinister combination of:

• 10 One-armed KB swings followed by:
• 1 Turkish get up per arm
• Repeato twice for a total of 30 KB Swings and 3 Turkish get ups per arm

It must be mentioned that the Stoners, collectively, will not be auditioning for a starring role in Good Will Hunting 2 – simply awful math mumble chatter throughout the beatdown.  Anyone who has posted at all at RS is probably already familiar with this.

Also must be noted that the Turkish get ups, while only doing 3, generated some mumble chatter, as it is certainly a crowd pleasing movement.

Last bit of work before Mary: Colt 45s, although I guess they were technically Colt 30s (3X10) – Sparknut went the full Colt 45 route to increase his chances of going Over-the-Top next time against Palin.

Mary:

Only had like two minutes here so knocked out:

• LBC w/ KB X 15 IC
• Mason Twist w/ KB X 10 IC

Announcements:

• Bell Buster Monday
• Tradition beatdown 7am tomorrow – fuzzy on other details
• Sparknut’s weekly invitation to run anywhere from 5-20(!) miles on Saturday mornings at Tradition

Prayers:

• Whatley, and family, in loss of grandmother
• Kevin, Jackie Moon’s highschool classmate, in bad shape with double pneumonia and kidney failure, but has seen improvement recently

Moleskin:

Great showing today men! If there was only 4-5 of us, the Green Goblin may have tore us up pretty good.  With 10, we each only dealt with GG one time.  Will have to figure out next time how to get the GG more involved.  I did not mention it during the beatdown, but I attempted to manage fatigue (so more work could be done) by doing arms, then upper body (without direct arm work) and then lower body, then repeat.  I think it worked pretty well, probably could have done more total reps than we did. Sometimes it can work out to do say, 50 total reps and feel fresh, when done another way do 40 total reps and be smoked.  Both ways have their advantages/disadvantages.  Great being out there with everyone today, the accountability is always appreciated.  Have a great weekend! FORTY ONE!

Rolling Stone

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