The LSD of Kettlebells

The LSD of Kettlebells

YHC has been running a little bit lately; well, a lot actually, by my standards. So, when the substi-Q call came, the question was “how can we use bells to mimic a steady-ish heart rate, similar to a long run, instead of the HIIT style that bells typically bring?” Behold, the answer…

The Thang

All veterans, so minimal disclosure – modify as needed, don’t hurt yourself, you’re your responsibility.

COP – no time for that; we have work to do! The first set of swings will get you into the swing of things just fine.

The Meatgrinder (SM) – choose a lighter bell and perform 100 of each exercise, in order.

• 100 one-hand swings
• 100 one-hand presses
• 100 goblet squats
• 100 snatches
• 100 lawnmower rows
• 100 teabag squats
• 100 merkins (no bell)
• 100 cleans
• 100 swings (pax choice of alternating, one-hand, or two-hand)

Done. Easy. (Not easy? Typing this BB in WordPress’ new template. Argh!)

COT

Announcements (shamelessly copied from Voodoo’s Skunkworks’ BB):

• Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
• Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
• Get Your Rear In Gear 5k – March 30th. Voodoo is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
• Craft Beer Half Marathon and 5 miler – March 30th. A few pax (Voodoo, Cheese Curd, High Tide) plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.

Naked Cold Shivering Moleskinne:

Well, it would have been cold, had we been naked, but properly layered, it wasn’t too bad out there. Polar Vortex? Pfftt…

Funky Cold called it correctly about 15 reps into the first set, “not gonna be much mumble chatter today (with all the counting), as I can’t do two things at once”. Aye, that is the downside to this weinke (or it could be an upside, in some circumstances). Despite the challenge, we persisted and even managed to mumble from time to time.

Fly-by from the 4 Spartan pax (Gypsy, Stone Cold, Orange Whip, and Full House). A brief set for them, with our heavier spare bells, knocking out 10 reps of each exercise down the list, and then off for more glorious running. Thanks for stopping by! (sorry, but we can’t return the courtesy, as that would violate our #0.0 policy)

Now that the die has been cast, we may run this one again from time to time. It felt pretty good for YHC, keeping the HR up at a reasonable level, without the usual spikes. Might try a 1/2 bell size heavier next time, or might not. (May also offer light, heavy, and moderate options next time, to allow pax to work on what best fits their needs: endurance/cardio, strength, or combination.)

Thanks for the fellowship this morning. Voodoo, rest up.

SYITG. Aye.