One shovel flag. Twenty-two Pax. Forty five minutes. For whom does the Kettlebell toll?
WARM UP
Little Baby Jog to lower field for Joker Warm Up
Imperial Walkers x 15 (Madness!)
SSH x 20 (That’s more like it)
CCD x 15
Squats x 15
Little Baby Jog back to the bells
Hip Hinges at wall
THE THANG
Two-handed swing x 20.
Repeato
Renegade rows x 10L / x 10R
Two-handed swing x 20
Goblet Squat x 15
One-handed swing x 10L / x 10R
Suitcase Pick Up x 10L / x 10R
Goblet Overhead Press
Clean to rack x 10L / x 10R
Clean and press x 10L / x 10R
Two-handed swing x 15
Lougainis x 8
Mason Twist x 10
COT
MOLESKIN
The kettlebell was the originally used as a measuring weight in 18th century agrarian Russia. Not long after, a couple of proto-F3 comrades get the CSAUP idea to swing them about in a show of virility and strength. Three hundred years later they still swing.
The first KB workout is in the books and no one threw out a back, crushed a skull or broke a foot (though there may be a few bruised radii or ulnae and some sore backs). TClaps. A little more discussion on technique today to aid KB FNGs. Expect less yapping and more swinging in future weeks.
Tights bullying is having salutary effects: only Crab Cake and Callaway in tights this morning. YHC will not rest until Skunk Works is a tights-free workout. I am TR, and I approve this message.
YHC took in an abandoned 20# DB. It will be at Death Valley tomorrow.
Own up to your Leatherneck commitment by 11-15 or be replaced by an alternate. Link is HERE.
Enjoyed it. The Lougainis and Mason Twists were a strong finish. Though I’m thinking I may “chip a few pounds” off my kettlebell… #muscles-I-never-knew-I-had.
Don’t worry. The bullying doesn’t bother me. The temp will be low enough at Death Valley tomorrow to bring my tights back out of the closet. With age comes wisdom, right, Calloway?
About the author