13 men had a seemingly un-eventful Valentine’s night because they decided to show up at 5:30 for a Kettlebell workout, many of them complaining that their legs were tired. Obviously this new generation is doing it all wrong, myself included.
Warmup – Low Slow Deadlifts, SSH, 20 swings OYO
3 Rounds of: Louganis (10), Merkins (10), single arm swings (10 each) – we went to 15 Louganis and 15 merkins for round 2 but that didn’t fly
3 Rounds of: Upright Rows (10), Goblet Squats (10), Full Sit Ups
Burn out rounds:
Round 1: 5 Curls, 5 Shoulder Presses, 4 Curls, 4 Shoulder Presses, 3 Curls, etc.. down to 1
Round 2: Chest Presses + Louganis
Round 3: Deadlift + Upright rows
Round 4: Skull Crusher + Russian Twists
Rotate to the bell on your left:
If smaller bell – 10 snatches (each arm)
If larger bell – 10 lawn mowers (each arm)
Rotate back to your right
If smaller bell – 10 single arm shoulder presses (each arm)
If larger bell – 25 double arm shoulder presses
P1 – Walks to from median to median with variation of bell carrys
P2 – Stays at first median for workout
(some of these are out of order or completely innacurate, can’t remember them all)
P1 – Waiter carry (2 bells)
P2 – Squats
P1 – Suitcase carry (2 bells)
p2 – Mountain Climber
P1 – Fast walk (1 bell)
P2 – Burpees
P1 – Lunge walk (1 bell)
P2 – Merkins
P1 – Lunge press (2 bells) fail
P1 – Lunge swing (2 bells) fail
P2- Something else
Circle back up –
Cadence – Russian Twists, Skull Crushers, Chest Presses, LBCs
Dang – I tried to memorize this workout for like an hour and couldn’t do it. Getting a KB workout down takes a lot more planning than a typical Q because there’s no running to take up time. Had my phone and a piece of paper sitting there to make sure I remembered everything. Also, I’m just really stupid so that doesn’t help.
Voodoo and High Tide went on a nice long pre-run. I saw two headlamps bobbing along a good distance off site when I was on my way to the school.
Hoover decided that his 230 frame isn’t heavy enough and wore a ruck pack, and then also swung a big-A kettlebell. Asphalt everywhere hates you. #asphaltlivesmatter #metoo
Lots of strong guys out there today. I didn’t really pay attention to who was killing it – I just know a lot of dudes were because they were ahead of me, especially on the partner work.
I’m no pro at KBs but keep pushing to use bigger weight – you can lift a lot more than you think.
Voodoo started questioning my music choice, and rightfully so – we started out with Kashmir (Zeppelin) which is almost a 9 minute song. Probably too long, I think High Tide said he blacked out during it, just like he used to back in ’75. After that things got back to normal. But High Tide was never the same.
Thanks to Witch Doctor and Voodoo for letting me Q. It was a lot of fun and always a pleasure to lead the best dudes in Charlotte before the sun rises.
2/24 – Brolympics – Weddington HS 6am
Hoover – Need Qs at Rock Zero (Calvary at 7am) starting March 3rd – Ask Flipper, Boudevours or Hoover
Voodoo – Need Qs at Meathead – PM him for more info
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