Dozens of Doubles

Dozens of Doubles

10 pax joined YHC this morning for his substi-Q.  It could’ve been an even dozen (12), had Bulldog joined us but for his fear of Turkish Get-Ups and Pull-ups in the kitty litter. However, no TGUs or pull-ups were to be found.  Here’s what was found instead:

Lame, rambling disclaimer – something about not being a professional, go heavy or light, and/or do what you want to do.  Not really sure; I wasn’t really listening.

The Thang

(my mind was already here, which is why I wasn’t listening, above)

COP:

• Start-stop swings
• Imperial Walkers
• 2-hand swings – 10 IC (20 total)
• Merkins
• Left hand swings – 10 IC
• Low slow squats
• Right hand swings – 10 IC
• Prying squats
• Left hand swings – 10 IC
• Windmills (no, we skipped those to get right to…)
• Right hand swings – 10 IC

Sufficiently warm and loose, partner up with like-sized bells.

Dozens of Doubles:

Similar to 11’s but one better, each pair of exercises will add to 12 as we count by two’s up/down, beginning at 10 + 2, then 8 + 4, etc.

• Round 1:  10 double front squats + 2 double swings
• Round 2:  10 double presses + 2 merkins
• Round 3:  10 double clean + 2 double bent-over rows

(Note:  this looks surprisingly short in the BB, but it took us 20-25 minutes to get through this.  Whether or not it was easy, well, that depends on your choices, as in life…#philosophicalmoment)

Cook Drill:

Grab a heavier bell (!) and begin with an overhead waiter carry (on your less strong side), walking until your form begins to degrade, then drop to a racked carry, continuing to walk until your form again degrades, then drop to a suitcase carry, continuing until you need to stop.  Switch arms (stronger side) and retrace your steps back to the start.

Then, ditch your partner for some singles work. (Dear Voodoo…)

Two by twos:

Begin with two reps of each exercise, and add two reps each round, up to ten and back down to two, or until time runs out:

• 2-hand swing
• 1-hand swing – L
• 1-hand swing – R
• Snatch – L
• Snatch – R
• Thruster – L  (racked squat + overhead press)
• Thruster – R
• Lawnmower – L
• Lawnmower – R
• Diamond merkins on your KB

Assorted “stretching” (aka resting) OYO throughout today’s workout

Time – Done

COT

Take-out by Young Love

Announcements:

1. Let Them Soar 5K on Nov 4th, benefitting The Exceptional Foundation, and Speed for Need event.  Our own Tackling Dummy is heavily tied to this organization.  Click for preblast info.
2. Q signups re-sent by Voodoo, after the initial email was hacked by the Russians or North Koreans.  Reach out to him if you didn’t receive it.

Naked Moleskine:

Great group of pax today – lots of mumblechatter early, sweat flyin’, grunting noises, sweat-angels on the cheese grater pavement.

One of the great things about using kettlebells is that you can make the workout as easy or as hard as you need it.  YHC needed an easy day (hard day was solo Tuesday), so with a pair of 35’s during the Dozens of Double (TM) (and a 44 for warmups and a 53 for the Cook Drill), it was. Depending on your bell selection, your mileage may have varied.

For the Cook Drill, each of us needs to use a larger bell, YHC included (62 or 70).  Next time, I’ll bring larger bells, with the goal of us each ending our initial side walk no farther than the sidewalk, if not much shorter than that.  Our mileage today really stretched our #0.0 designation, despite the fact no running was involved.

#kotters to Chanel, who reappeared today, seeming to have not lost a step/swing, and who may be renamed Charlie Daniels (#longhairedcountryboy).  Nice truck, too.

I’m sure Bulldog has a better reason for missing today than what was listed above, but we’ll have to wait to see the note from his M to know for sure.

Anywho, thanks for coming out this morning and the opportunity to lead.

Aye.