Kettlebells at the Ascent

Kettlebells at the Ascent

Perfect weather… and a lot of people are off at a race in town. So YHC has no idea what the count is going to look like, but 5 faithful PAX showed up to swing some iron around and get ready for Sun’s out-Guns out season.

The THANG
Warm-up
20x IC SSH
20x IC IW
15x IC Low Slow Squat
15x IC Super-slow Merkins

To the track.
YHC had a plan that involved teams of 3 or 4. With 5 PAX, the weinke went out the window in favor of YHC’s college hobby, improv.
4 exercises, 5th PAX as the timer.
Timer would do a farmer’s carry lap around the short-track. PAX would rotate through 4 exercises. With 11 bells and 5 PAX, finding the right weight for the challenge was easy.

First block – Upper Body
Lawnmower Rows
Overhead Press
Curls for the Girls
Shoulder shrugs

Second block – Lower body
Suitcase Lunge
Gronk Squat
Good Morning
Swings

Third block – Upper body
Lawnmower Rows
Tricep Press
Curls for the Girls
Shoulder shrugs

Fourth Block – Lower body
Suitcase Lunge
Gronk Squat
Good Morning
Swings

Then came Kettlebell Mary
15x IC Flutter Press
15x IC American Hammer
10x Dolly Press
15x Louganis
15x Freddie Mercury

Some cooldown stretches
Hurdlers Stretch
Toe Touch

And COT, BOM and we’re out.

Naked Moleskine
YHC is a big fan of these workouts, although an epic fail for forgetting the bluetooth speaker for this workout. YHC blames himself for misplacing the speaker while packing boxes to move. Mumblechatter made up for it, keeping this workout flowing fast. Good work by all!
A low count for such a great morning. Probably the race in Charlotte had a lot of PAX missing. Or the fartsack, one or the other…