Hold on Loosely, But Don’t Let Go

Hold on Loosely, But Don’t Let Go

9 PAX worked a handful of traditional KB exercises into sweaty exhaustion on what might have been the hottest, most humid morning of the year so far.

The Thang

• STARTEX
• Mosey Down to the Field for disclaimer and some cadence counted exercises:
• 10 Low Slow Merkin IC
• 20 Merkin IC
• 15 SealJacks IC
• Mosey Lap around field.

Circle up at midfield on the turf for timed KB intervals. During the timed intervals PAX do called exercise continuously for the duration of the segment, if resting had to keep one hand on the bell the entire time…even if it was a loose hand (thus title), just don’t let go.

Segment 1: 2 minutes

30 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings

NOTE: YHC bungled the time on this one. Set the watch for intervals of 30 minutes instead of 30 seconds. After realization, adjustment, and a facepalm, the seconds scheme for this one may have been something like: 70-20-30-30. #qfail.

Chorus

• PAX run to closest corner of the field.
• 10 star jumps
• 20 merkins
• run back to circle
• plank until all have arrived.

Segment 2: 3 minutes

45 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings

Chorus (see above ▲)

Segment 3: 4 minutes

60 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings

Chorus (see above ▲)

Segment 4: 8 minutes

120 seconds each of:
– KB Snatch
– two handed American KB Swings
– one handed Russian KB Swings
– two handed Russian KB Swings

NOTE: this was really long. If YHC would have remembered the bluetooth speaker, it might have been slightly more bearable. Forgot the speaker; then Voodoo offered mid-mosey; then YHC said yes, then no because I didn’t want to interrupt the flow. Again … #qfail

Chorus (see above ▲)

Mary

• Full Plank
• 6 inches
• Full Plank
• 6 inches, 5 plank-jacks
• Full Plank,
• 6 inches, 10 plank-jacks
• Full Plank,
• 40 LBC in cadence,
• 20 Flutter in cadence,
• 15 Heels to Heaven in cadence.
• Mosey back to cars.
• ENDEX
• COT
• Frehley’s with the takeout

Moleskine

Resisted the urge to do some sort of 6/6/6teen themed workout, and did THIS instead. THIS sucked a lot for YHC. Grip, low back, hamstrings, and shoulder complex all destroyed. These time-based AMRAPs are a great way to strengthen your grip and mind. The whole crew put out a solid effort and did not complain at all. As you might expect, minimal mumble chatter for the duration, as most of us were either swinging for our lives or panting on the turf.

Nard Dog, a self-proclaimed Kettle-bell virgin, was swinging the bell with authority and looked like a pro on the single arm swings as he effortlessly switched hands on each. Hat tip to Frehley’s Comet for tutoring and demonstrating solid technique to the new guy; at one point, Frehley’s was demonstrating how to get power in the swing by using hips, glutes, etc and he lost the bell in the sky, overhead. #theskyisfalling. Glad no one was hurt. Voodoo was out there swinging the monster blue bell and didn’t take many rest breaks at all, except for the one break he took after what appeared to be a frustration throw of his KB into the middle of the PAX circle. Well done out there Voodoo, love the emotion ! Wild Turkey, had a really strong performance despite his extended break from Kettlebells and his solo pre-workout at F(B)oxhole with 10,000 single-unders with the jump rope. Soft Pretzel forsook the Union County brothers for a morn at the Foxhole and crushed it; the man just doesn’t quit (Still one of the best F3 workouts YHC remembers was a Soft Pretzel Foxhole Q from February 15 this year, that thing was a doozy). Marlin and Bandaid were across the circle from YHC and delivered a solid performance; Marlin was to volunteer (be voluntook) for the larger bell. Flint is obviously becoming a regular at the best gear AO in SOB, he did really well and led us in one of the longest 10 counts (while planking) that YHC has been a part of. Flint VQ is sure to be coming soon…maybe at Foxhole?

Well done guys, you left it all out on the field…well except for the sweaty Astroturf dingle-berries (voodoo’s term) that we picked up while doing some Mary. Despite a host of Q fails today, Voodoo still announced YHC as a the newest member of Foxhole’s site Q team. Honor to lead you gentlemen this morning, it shall not be the last time.

Argonaut Out.

Announcements

• Whetstone (Mentor/Mentee Program). See Mario and/or FireHazard
• FatCamp on Wednesday for those who love the gear.
• YHC joins Voodoo and Loogie as Co-Site Q at Foxhole. #dreamteam.