Boring, Effective, and Bruce

Date: 3/14/2017

Pax: Boomerang (WD), Cobra, Burns (WB), Tuco, Bluto, Lace, Pancho, The Singing Cowboy, Goofy (Q)

9 Pax posted this AM for a back to basics Bells and Whistles and some most excellent tunes. It went something like this:

Warm-o-rama – the usual

Bells – Working Muscle Groups

Brought a 35lb bell to share. We pass among pax after each exercise for a more challenging weight.

Legs/Lower
– Goblet Squats – 30, 20, 15.
– Side Lunges – OYO – 15 each, 10 each, 5 each (w or w/o weight)
– Swings – OYO – 10

Chest/Tricep/Shoulders
– Merkins – OYO – 30, 20, to failure
– Skull Crushers – 20, 15, to failure
– Shoulders – Front Raise – OYO 20, then right arm to 15, the left arm to 15.

Back/Bicep/Abs
– Bent Over Row – 20 each, 15 each, 10 each
– Curls – 20 IC (both arms), then 15 right, 15 left
– WW2 – 20, 15, 10

Sprints – the timed variety
– Mosey to the curb in the parking lot. YHC brought my iPad and we put on the stop watch app.
– Sprint to the other side and back. At the top of every minute go again, watch your time and try to keep or beat it- we did about 6 sprints
– Then every sprint 30 seconds to half way mark and back. We did about 5 of those

Mary – Round robin – low flutter, heels2heaven, box cutter, LBC

Announcements
– @Boomerang has his VQ at BnW next week!! Be there!
– A nod Burns to @burns not only for his nuptials 2 weeks or so ago, but also for posting to BnW for 2 consecutive weeks following. Tclaps

NMM
– The workout was both highly boring but also highly effective in creating plenty of groans and complaints. #ToFailure
– The idea was to focus on fatiguing muscle groups which often work together – ie shoulders/triceps and back/biceps. This was a technique YHC learned at one of those places that people pay to workout with heat and ferns.
– And of course, everyone loves the timed sprints. #CrowdPleaser #YouVsYou
– Glad you each got to experience the 35 lb kettle bell. You are stronger than you think you are.
– Fortunately the tunes were awesome Billy Joel Live in Dublin – so we got to hear him play some Irish tunes as well. YHC played it loud enough to drown out the whining from the Pax.
– Strong work by everyone. Thanks to @Cobra for the keys. There are only a few things YHC enjoys more than being among each of you in the Gloom. Honored to lead and be among you.