• When: 9/25/19
  • Workout Style: Bands and Bells
  • QIC: Navy
  • PAX: Couchpotato (respect), Doubledip (respect, respect), Dash8 (respect), Linus, Purplerain, Griswold, Cheech, Burnout, Pillbox, Skidmark, Navy (QIC)
  • AO: Cape Carteret Expansion, Prometheus, Rolling AO

YHC was excited to get another shot at the new format Prometheus. Expectations for a fun morning were high and then went through the roof as our old buddy Skidmark popped up on Slack and HC’d!  Now its a party gents.

YHC did some google recon to try and find a fun new place to take this Rolling AO.  After searching up and down HWY 24, I decided to give Bicentennial Park in the Boro a try.  It turned out to be a beautiful place to watch the sun come up over the water and get in a great workout with the best men in the county.

After a flawless mission statement, extra strong disclaimer and lots of questions about whether Couchpotato was going to make it in time (he ran 3+ miles from his house to the AO), we hit a hard start, grabbed the bells, and moseyed carefully along the walkway under the bridge to the other side of the highway.  We circled up for a weighted WARMARAMA which consisted of:

  • Kettlebell stretch
  • Cotton-Bell Pickers IC x 10
  • Abe Bell-godas IC x 10
  • Hill-Bell-ys IC x 10
  • Halo’s IC x 10
  • Down Dog/Pedal Pushers/Cobra
  • Merican Bell Crossovers IC x 10
  • 2 Burpees OYO for Burnout showing late
  • 5 Burpees OYO for Couchpotato showing late
    • Note – there was some discussion about the appropriateness of doing burpees for someone who is running 7 miles round trip to and from the AO. No decision was reached so the default position was to follow through.

Next we moseyed back along the walkway to the park where we started the THANG.  The idea was to provide a full body HIIT workout alternating between the bells and the bands.  Bells exercises were done circled up around the statue of Ottway Burns and Bands were done on the dock. In all we completed:

  • Kettle Bell Swings SC x 20
  • Single arm Kettle Bell Squat Press IC x 20 (10 each arm)
  • Bands Overhead Press SC x 25
  • Bands Crossover Lateral Raise IC x 25
  • Bands Overhead Lateral Pull Down SC x 20
  • Archers Left and Right IC x 20 (10 each side)
  • Kettle Bell Swings SC x 20
  • Single arm Kettle Bell Squat Press IC x 20 (10 each arm)
  • Bands Bicep Curls SC x 25
  • Bands Tricep Extensions SC x 25
  • Bands Hammer Curls SC x 20
  • Bells Overhead Tricep Extension SC x 20
  • Bells Single arm Bicep Curl SC x 20 (10 each side)
  • Bands Seated Row IC x 25
  • Bands Rear Fly IC x 25
  • Bands Standing Rear Fly (low) IC x 20
  • Bells Good Mornings SC x 10
  • Bells Skull Crushers IC x 20
  • Bands Trunk Twists IC x 40 (20 each side)
  • Bells Figure 8 Lunges IC x 10
  • Bells Wood Choppers IC x 20 (10 each side)
  • Bells American Hammer Press IC x 10
  • Supermans (Couchpotato) to a HS

Mission accomplished.  As promised, a snooki and injured Dash8 approved workout clocking in at under 1/2 mile of distance and plenty of reps to go around.  I hope everyone else got as much out of it and hurts as bad as I do right now.

Announcements: Purplerain Rolling Stone Q tomorrow, Someone on the Mullet Wrapper (Burnout taking the Site Q duties over from Dumpster Dawg), First FOD on Sat at 7AM – Western Park.  Praise: Skidmark for posting again.  Ponch for taking over Prometheus, Pillbox for a year of hard work on this AO, Purplerain for seeing the need for a change in format, PAX for two weeks of near record numbers for the Prometheus under the new format.  Prayer requests: Brockovich.  YHC took us out in prayer.

Moleskin: What a great morning to be alive and blessed enough to spend time with friends getting better.  What a beautiful place to watch the sun rise.  I can’t thank you all enough for the opportunity you have given me.  I am really excited by the possibilities brought on by the change in format for this AO.  The numbers have been great for two weeks in a row.  Let’s keep the momentum up and keep growing and giving it away.

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