Oldie but Goodie

Oldie but Goodie

9 pax reported for duty at the best kettlebell workout in SOBland for some Farmer carries and doubles.

The Thang:

COP:

• SSH x 20 IC
• Swings x 20 OYO
• IW x 20 IC
• Cleans x 20 OYO
• Low slow squats x 20 IC
• Snatches x 20 OYO (10 per side)

Partner up with similar size bell for Catch Me If You Can. P1 takes off with both KBs while P2 completes 10 Merkins, then chases down P1. Flapjack to the basketball courts on the bus parking lot.

The Main Event:

With your partner, line up on the first basketball outer line for some partnered doubles work.  P1 does called exercise while P2 runs to the far outer line on the 3rd (or 4th for some) basketball court and back (approximately 80 yards). Flapjack.

• Round 1 – Double Swings
• Round 2 – Double High Pull
• Round 3 – Double Snatch
• Round 4 – Double Chest Press
• Round 5 – Double Racked Squat
• Round 6 – Double SeeSaw Shoulder Press
• Round 7 – Double Cleans

Catch Me If You Can around the other side of the school, stopping at the picnic tables for some singles work.

P1 completes exercise at picnic table while P2 performs KB exercise

• Round 1 – P1 performs 25 Step Ups while P2 performs Snatches, flapjack to 100 Snatches (50 if doing doubles or if you rip your hand up like YHC)
• Round 2 – P1 and P2 perform Tea Bag Squats to total 100

Catch Me If You Can back to the cars for the finisher:

• 20 RDL (10 each side)
• 10 Russian Twists IC
• LBCs x 25 IC
• Plank work (regular, 6 inches, right leg up, right leg down, left leg up, regular, 6 inches)
• Flutter press x 10 IC

Done. Thanks to Argonaut for the takeout.

Announcements:

1. Area 51/SOB end of summer family swim party at Candlewyck on 8/20 from 4-7pm. Cost is $10 per family. Please RSVP so they can get a head count.
2. F3 Golf on 7/29. Sign up now if you haven’t already as it will shut down soon. SOBs are sponsoring a hole and money will be collected at all workouts for delivery to Wingman.

Moleskine:

• Great to have Shoe join us out there this morning. He’s a kettlebell regular and seemed very familiar with the movements. It’s good to have another KB bro in SOBland.
• All of the pax crushed what is a daunting workout. Doubles require good form, but are a good way of challenging yourself and getting comfortable with more weight without buying a larger ‘bell. Now, go buy some bigger bells!
• We were missing some regulars today (Frehley’s Comet, Mighty Mite, Soft Pretzel, Wild Turkey). I’m sure they were all on the road, not avoiding my Q. #crymyselftosleeptonight
• If you’ve been posting for a while and are interested in Qing (or co-Qing), please let me, Argonaut or Loogie know. We’re always looking for fresh meat blood in the Q ranks.
• Please sound off in the comments below with anything else YHC has missed.