No running, but a lot of sweat

  • When:08/04/14
  • QIC: Soft Pretzel
  • The PAX: Probation, Teddy, Rock Thrill, Bratwurst, Rip Curl, Wingman, Madame Tussaud, The Worm, Luggi, Soft Pretzel.


No running, but a lot of sweat

9 men jogged down to the soccer field this morning with their kettlebells and when Wingman made it down fashionably late, we had an even 10.  That was the last running we did but plenty of pain followed.

The Thang:

Warm Up: 20 SSH, 20 mountain climbers, 20 slow squats.

Line up across the width of the field.  Lunge walk with KB and do one squat for every two lunges.  Stop halfway for 10 burpees OYO, then lunge walk the second half, alternating one overhead press for every two lunges. 5 burpees OYO.

Bear crawl with kettlebell drag across the field.  Stop halfway and do 20 curls.  Do 20 more curls when finished.

Circle up.  Alternate 10 two-hand swings and 10 merkins until complete 50 of each.  Then: dolly press x 10, LBCs x 20, 8 eight count burpees w/ KB, Mason twists x 10, heels to heaven x 10, 8 more eight count burpees, 10 flutter presses, protractor.

Next, we lined up everybody’s bell in a straight line with each bell about 5 feet apart.

First: broad jump through the line and pick up each bell for an upright row.  Do 20 merkins at the end, then come back through the line.

Second: Bear crawl through the line and do a plank row with each bell.  Do 20 squats at the end, come back through on opposite side.

Head back.  Carry bell overhead for as much of the trip as possible.

Moleskin: With a lot of running workouts getting good attendance lately, Foxhole is a good alternate for a lot of the PAX.  We did zero running.  It is great to see what a beatdown you can get with just a kettlebell, your fellow PAX pushing you on, and some limited creativity as far as exercises.  Great job by all today and always a pleasure to lead.

Announcements: Nothing new this morning. Check web site.

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