05/29/2020 - Virtuosity - You say Coupon I say Kettlebell
AO: Virtuosity
When: 05/29/2020
PAX:
Number of Pax: 9
Pax Names: Bean Counter, Bob Ross, Den Mother, Ozark, TPS Report, Wrong Turn,
DR Names:
Number of FNGS: 0
FNG Names: Car Seat, Flutie Flakes, Rand McNally
QIC: Ozark
Introduction
It’s always a good day to get stronger, so bring your coupon and join me in the virtual gloom as we work in some of my favorite gems from my old kettlebell days (don’t worry your coupon is all you need, but if you’ve got a ruck or a KB laying around and you’re feeling like a badass go ahead and have them at the ready).
Warm-O-Rama
- Abe Vigodas IC x 15
- Arm Circles IC x15 forward and back
- Glute bridge reach overs IC x15
- Werewolves/Sun salutation push-ups x20 OYO
- Coupon Windmills IC x7 each arm
The Thang
Thang 1 EMOM Swings 10 rounds of: ~10 min
- 10 each arm single arm coupon swings (be a badass and switch hands on the top of the 10th swing)
- Jump an invisible rope/rocky balboa until next minute — SSH if you’re feeling spunky
Thang 2 for Reps
- 20 Coupon Turkish get ups (10 each side) start at the top and try not to set your coupon down until you reach 20
Thang 3 AMRAP ~10 min (until Mary)
- Goblet Squat 20 reps
- Single arm rows 10 each arm
- Cross body swings (or woodchoppers if you’re likely to take your kneekaps off) 10 each side
- Single Leg Deadlift 10 each side
Mary 6 min
- Captain Thor – 1 big boy sit up to 4 American Hammers. Try to get 10:40.
Circle of Trust
Today is my oldest daughter’s fifth birthday. It seems both a lifetime ago and only the other day that my M and I brought her home to our woefully unprepared apartment. Luckily she’s been a champ and a huge help every step of the way. Our youngest has shown us a few of the ways we had it easy the first time around (apparently not all babies are averse to smearing food all over their bodies). She amazes me everyday with her intelligence, creativity and insight, but I am often just as amazed by how much I take these irreplaceable days for granted, and fail to praise the successes as much as I address the shortcomings.
We are each of us surrounded by amazing people and an amazing world that will not come our way again. Sometimes our families and friends get on our nerves or do things we don’t understand, but if we imagine our world without those people in it I think we will find that many are worth the trouble. We are surrounded by many blessings, but we do well to remember that it’s all on loan. Appreciate those around you. Yes, provide guidance and correction were appropriate, but try to observe and appreciate before you analyze and critique. I hope I can take this advice and be a better father to my girls and a better husband, and a better leader in the work I do. I know I’ve fallen short many times before, but there is always now to do better, and now, and now, and now. Let’s say the lords prayer.
Naked Man Moleskin
I winced for TPS Report when he opened up with “I hope there aren’t any Big Boys, because this weight vest kills my back” I mean Turkish Get-Ups aren’t Big Boys but… and then there was Captian Thor.
Also, thank you again to the men who joined me this morning and let me rope them into an impromtu round of singing Happy Birthday to my 2.0. You guys are awesome and it made her morning especially with the original plan to have all her grandparents, aunts uncles and cousins here canceled.
Fun fact, the average coupon weighs about the same as a 16kg (1 pood if your hardcore) kettlebell, but I’m pretty sure it amps the odd object suck factor up a bit.