YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better. A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.
11 #HIMs came out on a much warmer morning than prior days brought. Could it be spring? An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:
COP (all in cadence)
Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15
SSH X 30 – varying speeds
Imperial Walkers X 15
Low slow squats X 15
Merkins X 12
Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)
Mosey around the A/O and back to the bells for the next round:
Main Event
Part of getting better and sharpening involves pushing limits and stretching comfort zones. Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes. They were:
15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that). After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.
Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded. Sweating ensued and work was done – all in the name of getting just a little better than before.
When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.
All I/C and with bells (except the protractor)
American hammers (D/C) x 12
Flutters (D/C) X 12
Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.
30 second body destroyer to finish……just because.
Transition to name-o-rama and COT:
Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church. G-Fit this Saturday at 3:00 – Steele St. park. If you feel called to serve – do it. Read your newsletter.
Welcome FNG – Bo Knows
Prayers – For those traveling on spring break. Slow down and let those in a hurry pass. Stay present and safe in life’s harried moments. It can wait. For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.
It is always an honor and privilege to lead a group of #HIMs in any workout. YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own. Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in. So…….DO THE WORK!
My thanks to JWOW for the opportunity. Looking forward to getting better with all of you……one day at time.
Cyclops