Bunker

After scraping ice off my windshield, I noticed my 75-year old neighbor struggling with the same task and ran over to help.  The extra scraping was well worth my time but made me 1 or 2 minutes late to the Yank/Bunker start.  Expecting harassment and ridicule for being a late Q, I was surprised to see the Yank bootcampers running away down the street as I parked along Main St.  The 4 HIM’s waiting at The Bunker were all too forgiving and glad to see that I hadn’t forgotten the music.  However, there were only 3 kettlebells and 5 of us.  We’ll make it work somehow…  Warm up with SSH, Hillbilly walkers (15xIC), Merkins (10xIC), then that right-foot-to-right-hand stretchy thing to buy time to think about how to modify the Weinke.

The Thang included one station in the middle of the parking lot (with kettlebells) and another station at the concrete barriers.  Got the music going for Man-maker-pull-throughs (hybrid of man-makers and merkin pull-throughs), cross-overs (simply climbing or jumping over the concrete barriers), Kettlebell pull-overs, Heels to Heaven, Kettlebell swings, merkins or derkins (with feet on concrete barriers), one-arm rows, Big Boy sit-ups.  Movement between stations was either lunge-walk or bear crawl.  We all got two sets of each.

Next was a total ad-lib.  Seeing HIPAA reach up and hang from the wall for a few seconds, we took a minute to sit on that wall.  About 25 seconds in, we took one of the kettlebells and passed it up and down the line 3 or 4 times.  That was brutal.  With 11 minutes left, 2 full rounds of “Mary” took us to the end.  Headed back to the Yank for COT.

Announcements:
Flat Rock retreat Feb 18-20
Grow Ruck
Rice n Beans every Tuesday 6pm downtown Gastonia

Prayers:
Tesla
Tiger’s M and family

Thanks for the opportunity to lead!

• Nutria