We got SWOLE

We got SWOLE

Nobody on the schedule to Q, Glass Joe was out of town and I am the other site Q so my responsibility, just one problem. This #dusty knee that has had me sidelined for 2 months. How to solve this problem? A kettlebell 0.0!

COP
Little arm circles 10 forward 10 backward
Bid arm circles 10 forward 10 backward
Imperial Walkers x 15
Peter Parkers
Thats right, #f3heresy, no SSH.

The Thang!

Grab the bells and circle up and partner up!
P1 10 Good mornings
P2 Merkins until P1 done then flapjack 2 rounds

P1 Goblet squat or teabaggers x 20
P2 Carolina Dry Dock until P1 done, flapjack 3 rounds

P1 KB Lawnmower 10 left 10 right
P2 LBC until P1 done, flapjack 3 rounds

Drop bells and time to meet my friend Jack Webb!
You know the deal 1 merkin : 4 air presses up to 10 merkins : 40 air presses.

On your 6, in a circle with feet together. Russian twists in cadence, on the count pass the kettle bell to your left. x 3 times around the circle.

MOM

Dolly x 15
Flutter x 15
LBC x 15
Leg raises x 15
Rosalita x 15
Freddie Mercury x 15

DONE! Wait, what’s Mayo doing over by the tree. (Explanation later)

Moleskin:

Three strong men shed the #fartsack… Wait who is this pulling up? MAYO! Four strong men!

I have missed Skunkworks in this year of injury I have been living in so it felt awesome to break them back out! I definitely see a kettlebell workout in the future for Union county but in due time.

So the pace was a little slow because I wanted to demonstrate different moves and make sure it was understood so nobody hurt themselves.

Kettlebells also prove that you don’t need to run to get a good workout it is a great tool and if you have never done it we have some great AOs in the area to give it a try. Jack Webb is always a smoker especially after swinging bells. Hopefully everyone felt I honored your time with a solid beatdown!

Best quote of the morning goes to Mayo…
“Hey, at least I can make it to the end of a workout now before puking!”

Yes brother, stick with us. It doesn’t get easier but you get stronger.

Announcements

Tomorrow at Outland 2 year anniversary Q for Horsehead and VQ for Happy so come out and support these guys!

Always an honor to lead!