Mucho Bells

Mucho Bells

Twas a nice cool morning at the start of the 0.0 Kettlebell Workout known throughout that southlands as Meathead. What we lacked in mileage today we more than made up with non-stop high intensity strength training. Wanted to throw a lot of movements at the Pax with very little time for recovery so that we could get the benefits of endurance and power. In order for this to occur, we would need a very thorough warmup – interpretation – LOTS of Two handed Swings.
One Site FNG, a few Cotters and several knarly veterans were in attendence ready to go as the clock hit 5:30. Here is how things went down following the disclaimer:

Warmup consisting of the following:
Side Straddle Hops x30 IC
30 Two Handed Swings OYO
Imperial Walkers x30 IC
60 Two Handed Swings OYO
Merkins x30 OYO
90 Two Handed swings OYO

Main Event:
The pax would be given three Exercises with REP Counts of 3-6-9-6-3 per exercise.
First Set of Excercises:
Single Arm Swings
Goblet Squats
Snatch
Plankarama/LBC’s to allow all to finish

Second Set:
Cleans
Single Leg Dead Lift
Lawn Mower Row
LBC’s to allow all to finish

Third Set:
High Pull
Single Arm Rack Squats
Single Arm Should press
25 Merkins to recover

Partner up for Doubles (disclaimer once again given)
1 Partner on the Bells while the other Recovers (flapjack)
6 Reps per Exercise for Three Rounds
Double Snatch (crowd pleaser)
Double Cleans

Announcements:
Sign up for Golf (when the signup goes live)
Sign up for F3 Knights Game
F3 Dads will return this summer
Ragnar trail race in October at Anne Springs

M’ole’skin.
Strong Group of 13 Descended upon the ELE Parking Lot this morning for another installment of Meathead. The tunes were brought to you by way of Pandora Radio – Workout radio I believe. Pretty sure they played every song we have ever heard in an F3 video or on the way to a mudrun. There were several other questionable songs towards the later part of the morning, but the pax pushed onward. TR is all in yet again – Meatrunner Pre-run and and double bells – strong work. Great to have site FNG firewall swinging bells with us this morning, well done. You wouldn’t know Younglove was nursing the knee the way he was knocking out the KB work. MAD continues to get stronger and with Brown’s guidance was showing great form on the double snatches. Voodoo and Witchdoctor were weilding some heavy weights as usual. Our resident Canandian Strangebrew is enjoying these cooler temps and has been crushing the Kettlebell training now that his trail race is behind him. My fellow BRR veterans Turkey Leg, Soul Glow, Spackler and this morning War Daddy RunStopper will be glad they put in the Kettlebell work when we are running up hills in September!
Thank you all for your effort this morning and for allowing me the opportunity to lead. Until next time.
Fletch