February 5th, 2021 By Andrew Rowe

15 showed up on a dreary February morning for some kettlebells.  Here’s how it went.

Warm Up

• Mosey from the shelter to the tennis courts
• SSH x20
• IST x15
• Windmill x10

The Thang

4 sets of 10 reps repeato 4 times (40 reps of each in a round)

Round 1 (4 sets)

• Kettlebell swings
• Step back lunges (each leg)
• Triceps Extensions
• Upright row
• run to the end of the parking lot

Round 2 (4 sets)

• Merkins
• Figure 8s
• Lawnmowers (each side)
• Outhouse curls
• run to the end of the parking lot

Round 3 (4 sets)

• Skullcrushers
• Goblet Squats
• Chest press
• Bent Over row
• run to the end of the parking lot

Mary

• LBCs x15
• Freddy Mercuries x15
• Pretzel Crunch x15 (each side)
• Crunchy Frog x15

Moleskin

1. Thanks for coming out for my birthday guy, a pleasure and a privilege as always.  This groups has meant so much to me and kept me in a really good place physically and mentally.  I know I’m the quieter guy, but words can’t express how grateful I am for each of you and the support you give me.
2. I had a 4th round but no one got to it (best to overplan amirite?)
3. Exit 54 made it through all 3 rounds, dude’s a beast.  I’m glad I have a year or so where I’m not in the same age group as you for races.
4. Everyone else had a lot of push and no quit getting at least one set in for Round 3
5. Props to the pre-runners Birdcage, T-Bone, Espresso, and Pancake.  Deadhead too for getting 10 in today
6. Pancake has announced that he is officially a runner now, has specific shoes for it.  He also might have secretly joined Team Visor, reports are unconfirmed at this point.
7. JD made sure that Solocup wasn’t taking it easy out there too, we all appreciate the help keeping him in line.
8. I didn’t hear a lot of complaints about my music, but I also wasn’t listening nor would I have cared if any of you did.  (Took the kid out of Southern California but can’t take the SoCal out of the kid)
9. We may also have a new running Q in our group, if nothing else there sounds to be a healthy audit system in the works so make sure you get your “real” miles in everyone
10. Come out to the Railyard tomorrow, Flip’s got the lead.

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