My First Skunk Q

My First Skunk Q

 I’ve been doing this F3 thing for over 4 years now.  It took me over 4 years to lead my first Kettlebell workout…fittingly at the workout where I made my FNG post.  So while I can’t take credit for the creativity of the workout, I think it met a high standard for difficulty.  However, some chose not to heed my advice of posting with a lighter kettlebell than usual – and I think now they know why.  After my disclaimer, we trotted over into the field by the parking lot and got started…

Warmup

Run 2 laps around the track

• SSH x20
• KB swing x20
• Merkins x10
• Goblet Squat x20
• IW x20
• High pulls x 10 (each side)

Run 2 laps around the track

22 Minute Kettlebell Warrior Workout

• Around the body pass (left / right) – 2:00
• Halo (left / right) – 2:00
• Figure 8 (left / right) – 2:00
• Good morning – 1:00
• Windmill (left / right) – 2:00
• Squatting around the body pass (left / right) – 2:00
• Single arm swings (left / right) – 1:00
• Turkish Get-ups (left) – 1:00
• Single arm swings (left / right) – 1:00
• Turkish Get-ups (right) – 1:00
• Side lunge (alt left/right) – 1:00
• Snatch (left / right) – 2:00
• Clean and press (left / right) – 2:00
• Swing/Catch/Squat – 1:00
• Deck Squat – 1:00

Run 2 laps around the track

Mary

• LBC x20
• Russian twist x20
• Flutter x20
• Protractor
• CCV x15

Run 1 lap around the track

NMS:

There was a lot wrong with my first KB workout.  I don’t know if it goes down in history with the bear-crawl weave, but certainly have some things to remember for next time (if there is a next time).  It is kind of hard to hear (and be heard) when you are blasting music from a speaker that is directly next to you.  Also, I still hate Turkish get-ups…and I think pretty much everyone else does too.

There was a lot of chatter out there this morning, and I noticed many modifications.  Hopefully that just meant that many went with a heavier KB than was meant for this type of workout.  The 22 Minute Kettlebell Warrior Workout is a great…if not efficient way to get a complete workout.   Keeping the bell moving, without putting it down, for 22 minutes is no easy task…not to mention trying to keep good form throughout.  Champagne recommended this to me a couple years back, and I go back to it often when I’m at home and squeezed for time to get a workout in.  Hopefully others found it challenging and will take another run at it in the future.  While it does recommend you go lighter, you don’t need to go as light as Spackler who brought along his 2-lb baby dumbbell.

I couldn’t hear much of what was being said among the pax, so sound off in the comments to share some of the fun that was being had out there this morning.

Thanks Harley and Fletch for the opportunity to lead.

No announcements…thanks to Smokey for the sweaty BOM takeout.