- When:09/23/14
- QIC: Stone cold
- The PAX: Hops, Carrier, PseuPsuedio, Strange Brew, Ichabod, Drop Thrill, Tackling Dummy, Harley, Swiss Miss, 49er, Wabbit, Ribeye, Sanka, Sundancer, Young love, Semigloss, Cottonmouth, Bulldog, Busch, Bananas, Fletch, Snowbird, Voodoo, Nightcourt, Baracus, Stone cold (QIC)
Lots o’ Swings, so Share your Bell
A big crowd gathered in the cool of the first day of Fall, ready to get after it and swing the iron.
The Thang:
Warmup-
Good mornings x 15 (Waiting for Bananas….)
SSH x 25
Two hand swing (THS) x 10
IW x 20
THS x 15
KB squat hold x 30 sec
THS x 20
Mosey to Church entrance (partner up with same size bell)
Catch me if you can:
PT #1 Farmer’s carry wiht shrugs
PT #2 10 hand release merkins chase
10 THS together when caught then flap jack
Around the church back to field by parking lot (Circle Up)
THS x 10
Move clockwise 5: if you get a smaller bell then One hand swings x 10 ea hand; if you get equal or larger bell then 20 THS
Move 5 more clockwise: Rinse and repeat
AYG- one lap and back to your bell.
THS x 10
Move counterclockwise 5: if you get smaller bell then clean and press x 10 ea arm; if you get equal or larger bell than 10 clean ea arm.
Move 5 more counterclockwise: rinse and repeat
AYG-one lap and back to your bell
THS x 50
Mary with bell
KB dolly press x 15
LBC x 30
KB flutter press x 15
AYG- Lap and back to bell
THS x 30
Naked Moleskin:
Not sure how many swings we got in today fellas, I’d say close to the 300+ mark depending on too many things. #10Kswings (but according to TR, swings during a regular workout don’t count, sorry)
A Big Area 51 welcome to Carrier, Ribeye, and Sundancer. It was great to have you guys join us this morning. Come on back down south anytime, ya hear!
Bananas: why were you late? that’s not like you.
YHC had a full weinke with lots of sharing of the bells so the PAX could get a good sense of how some of the heavier (and lighter) bells feel. Those bigguns make you fire the hips (proper form).
Other moleskin: sound off in comments as YHC was smoked and can’t seem to remember much. Although I do recall quite a bit of mumblechatter from Dog, Busch and Bananas, perhaps more running is needed, next time.
Announcements:
Union County is expanding. EH those friends, coworkers, etc that live out that way. Countertop and Hairband are leading this effort
F3 Mentoring program at Matthew Elementary. See Champagne for details.
Stone Cold author
Awesome Morning. First thought I was lost when I saw the accomplished runner StrangeBrew in the parking lot thought I was at Swift. Thankful Semi-Gloss kept his shirt on during the workout. I was impressed on how the Pax kept up shoulder shrugs throughout on the partner farmer carry(shrugs left our group after 20 yards that is being generous). Has there been a KB thief in these parts? During the bell sharing, could not help but notice some very decorative bells. Sweet Wolfpack Red KB Stone Cold(Quality NCSU product), do you carry it with you to games at Carter-Finley?
Give TClaps Byron and TigerRag for their KettleBell Clinics back in May/June. Prior to those clinics, I had no appreciation of the KB or proper form when swinging the KB. Great work fellas, this is one PAX who has benefitted from those clinics.
Well worth the trip south this morning. Great PAX and I salute the Q, although it’s only a virtual salute, since neither of my arms will go above my shoulders. I completely missed the shoulder shrug instructions on the Catch Me If You Can, which probably is how I was still able to drive home afterwards. I appreciate Bulldog loaning me a bell, but I will know better to bring my smaller “respect-certified” bell next time I post at Skunkworks.
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