One shovel flag. Twenty-two Pax. Forty five minutes. For whom does the Kettlebell toll?
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
Two-handed swing x 20.
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
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.
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