Strength Work at Bells – Gonna be sore tomorrow!

Strength Work at Bells – Gonna be sore tomorrow!

QIC: Rubber Ducky

Date: 2.5.2025

PAX: Bluto, BAM, Singing Cowboy, Bagpipe, Interference, Lace, Woodpecker, Lucky Charms, Mater, Rubber Ducky, Air Bag

Coming off a beautiful Tuesday where we had a winter day of 72 degrees, the Duck was feeling sore from the absolute legendary “Ground Hog Day Beatdown brought to you by The Singing Cowboy”.  Like the Duck, Bagpipe is a self-proclaimed non-runner and I figured we could do this one mainly strength work but still provide sufficient cardio.  Lace was a week late on the Bagpipe VQ and messaged me last night.  I told him he could make up for it by coming out today.

Not know what to expect because there was zero mumble chatter on slack when I announced the pre-blast.  I figured it would be Cowboy, Bam, Bagpipe and me showing up.  To my surprise 11 brave souls showed up and I knew it was going to be a good workout.

Warm-O-Rama – SSH, Abe, Whirly – Nobody Cares

1. Jog Small Loop

The Thang:

2. 10 exercises EMOM (Every Minute on the Minute) x 4 Rounds
   1. Kettlebell Swings
   2. Right KB Snatch
   3. Left KB Snatch
   4. Right Single Arm Back lunge (hold snatch grip)
   5. Left Single Arm Back lunge (hold snatch grip)
   6. Single arm Gorilla Rows (Right)
   7. Single arm Gorilla Rows (Left)
   8. Single Arm Thrusters (Snatch Grip Right)
   9. Single Arm Thrusters (Snatch Grip Left)
   10. Curls (Single or Dual)
3. Finish with Burpee Thunderstruck
   1. SSH in between Burpees when you hear “Thunder” – Total 33

This was a challenging workout and buildup of muscle fatigue I think was good.  I appreciate everyone who showed up and letting me lead them.

COT – Prayers for family members said and unsaid, and the world in general.  Remember we “get “ to do this first thing in the morning.  We don’t “have” to. 

Duck Out!