Gettin’ Ripped

Gettin’ Ripped

We had an even dozen fine men post for some solid KB work.

WARMUP –

30 KB Swings, 20 IW, 20 American KB Swings, 20 MTN climbers, 10 1-handed swings each arm, 20 LSS, 5 Snatches each arm, 10 staggered merkins, 5 Cleans each arm, 10 staggered merkins, 10 lawn mowers each arm, stretches.

Mosey to playground with your bell of choice for the main event…

THE THANG:

6 sets of

KB Swings – we alternated each set between 2 handed swings, American Swings, and 1 handed swings 5 each arm.

Snatch – 5 each arm

High Pull – 5 each arm

Clean – 5 each side

Pull ups – 5

Row – 5 each side

Moving fluidly through each exercise without putting your bell down.

1 minute rest between sets.

Cool down/ Mary/ Time Kill/ Catch my breath:

• 10 Lat pullovers with bell
• 20 Flutter press w/ bell
• 20 Russian Twists – bell optional
• 10 Louganis w/ bell

I called on several PAX to lead us in a final round of their favorite exercises:

Brown – 10 KB Swing flip catch, squat, press complex

Bananas – 5 Snatches each arm

HorseHead – 5 clean & press each side

Arena – 20 Good mornings

Destiny – 15 KB Curls

Dun.

The Naked Man Moleskin…

• What an awesome morning to be outside swinging our bells, listening to the birds sing and the seeing the sun rise!
• MAD and Fletch hit it early for Meatrunner.  Great job guys!!!
• We had the usual mumblechatter going on among the B-boys: Brown, Bananas, Bulldog
• This was a smoker… 5 reps sounded easy until you start moving through the exercises without a break!
• Brown was attempting to dig a hole to China with his KB, thrusting it into the mulch between exercises, and near the end he was no longer putting his bell down between exercises, but instead putting himself down.
• This was the first time I didn’t plan like 2 hours worth of exercises and called on some of you to finish us up.  Thanks for supplying a strong finish!
• Each of us added a few more callouses or blisters after this one.
• Prohibition – too spent to get his name out in namorama – spewed something that sounds like “raging…”  I had to ask for a repeat.
• Thanks for taking us out Bananas!
• I appreciate the opportunity to lead.  Thank you!

Announcements:

Ghost Runner – 7:30pm Arboretum