Post Pearl Harbor Day Kettlebell Beatdown

Post Pearl Harbor Day Kettlebell Beatdown

16 strong men got stronger today and this is how it was done:  Tunes started as 4 meat runners rolled in and the cars kept coming until 5:31.  After a short disclaimer we began.

COP:

WARMUP:

1. Side Straddle Hop x 15
2. Imperial Walker x 15
3. 2-Handed Swings (IC) x 10
4. Prying Squat
5. 2-Handed Swings (OYO) x 20

MAIN EVENT:

HIIT: 30 seconds of exercise and 30 seconds of rest.  90 second rest between sets.  2 sets.

7 Basic Human Movements:

Push / Pull / Hinge / Squat / Loaded Carry / Rotation / Counter-Rotation

1. Alt 1-Handed Swings (ballistic, hinge, counter-rotation)
2. Left Shoulder Presses (grind, push)
3. Right Shoulder Presses (grind, push)
4. Left Lawnmowers (grind, pull)
5. Right Lawnmowers (grind, pull)
6. Left Snatches (ballistic, hinge, counter-rotation)
7. Right Snatches (ballistic, hinge, counter-rotation)
8. Goblet Squats (squat)
9. Russian Twists (rotation)

Doubles: 30 seconds of exercise and 30 seconds of rest.  P1 exercise.  P2 rest and encourage.  P2 do Merkins and Planks and Flutter Kicks and encourage  2 sets. 1 set.

1. Double Swings
2. Double Cleans
3. Double Rack Squats
4. Double Shoulder Press
5. Double Complex (Clean, Rack Squat, Shoulder Press)

Snatch / Merkin-Plank 9-1 Partner Ladder:

P1 – 9 Snatches each arm and P2 – 1 Merkin, then hold Plank until P1 done, then switch

P2 – 8 Snatches each arm and P1 – 2 Merkins, then hold Plank until P2 done, then switch

Continue to switch until reach 1 Snatch and 9 Merkins / Plank

Mobility / Core Work:

Farmer carry down and back (Loaded Carry)

Flutter Press x 20

Louganis x 10

Done

COT:

Thankful for the breath we were given this morning, the health to come out and work hard, the earth to enjoy, and the sacrifices that we and our families made for us to post this morning.  Prayed for guidance and for surrender to God’s will and for freedom from our selfish ways.

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YE OLE’ MOLESKINE:

T Claps to all the pax today!  That was a fast paced 45 minutes and everyone was getting after it!  I didn’t see much in the way of modifications or anything less than great effort!  It was a pleasure to lead such a large group of hard-working guys this morning.  Thanks!  Using the 7 basic human movements was taken from Strong First.  Seemed like a great way to get a holistic work-out with burning some calories.  The doubles are always a favorite of YHC.  Chose to audible and can them after 1 round as I sensed others were getting as tired as I was.  YHC likes to try 1 new thing each Q and they usually don’t turn out as well as they do in my head.  Today was no exception.  The 9-1 descending ladder exercise seemed lopsided with the merkins being just too easy and the plank either too boring, too easy, or too hard – seems like the pax were exhibiting signs of all 3.  Maybe P1 double KB swings and P2 burpees would be better.  Or maybe….TGUs?  Hmmm.  Something to ponder for next time….

T Claps to the 4 meat runners today:  Header, Chin Music, Fletch, High Tide

T Claps to Bulldog for the pseudo Q-Jack to insert Merkins and Flutter Kicks for the rest breaks (#activerecovery) and for taking my instructions seriously and encouraging the pax during the aforementioned (#firsttimeIveusedthatword) breaks.  (#f3counts).

T Claps to Side Car for having a similar music playlist in college, and to the rest of the pax for putting up with today’s playlist.  I think Side Car shouted out in disbelief, “Dillon Fence?  Smithereens?, Drivin’ N Cryin’! ”

Buffalo Tom – Summer, Dillon Fence – Something For You, The Cavedogs – Leave Me Alone, Let’s Active – Every Dog Has His Day, The Smithereens – Blues Before and After, The Cars – Just What I Needed, Weezer – Buddy Holly, Steve Wynn – Amphetamine, Flat Duo Jets – Jet Tone Boogie, Scruffy the Cat – Nova SS 1968, Drivin’ N Cryin’ – Scarred But Smarter, Buffalo Tom – Tangerine, The Connells – Slackjawed, Guadalcanal Diary – Watusi Rodeo, Hoodoo Gurus – What’s My Scene (on deck).  Extra Credit: YHC will owe 1 burpee to the first one to correctly name the producer of Weezer’s first album (Hint: The answer lies somewhere above).

On a personal note, YHC celebrated 1 year in F3 yesterday.  What a wonderful way to celebrate today!  This is much more than a group of guys who wake up early for free exercise.  YHC continues to be blessed by the men of F3 and has grown in many healthy ways this past year as a result.  Looking forward to the future with gratitude and joy.  Aye!

On a more important note, yesterday marked a much more somber day in American history – the 75th anniversary of the bombing of Pearl Harbor.  For some reason, this day has always moved me.  Maybe it is my inability to imagine what it must have been like to have been there that day, or to have even just been alive and to have learned of the news as it happened, watching our great country head off into war.  Maybe it’s the story of the grand father that I never got to meet, who was called into the service in the Navy the very next day.  Maybe it is the fear I used to have that I’d be drafted and have to fight in a war, coupled with my growing respect and gratitude for the men and women who put their lives on the line for my freedom every night and every day.  F3 and GORUCK have helped foster that appreciation.  #anotherbenefitofF3.  Maybe it is the WWII vets that I was blessed to have worked with for the first 5 years of my training – they struck me as an amazing group of men and I just can’t find the words to express that any better right now.  2403 Americans were killed that day – Dec 7, 1941.  My very rough mathematical estimate of the total reps we would complete meant that if he had 7 pax today we would hit 2450 reps as a team, roughly 1 for each death that day.  With 16 guys we probably hit around 5600 reps!  So basically, for every 2 reps we did, one of our American brothers or sisters died that fateful day.  May they rest in peace and may their families be blessed.

As always, thanks to the site Q’s – High Tide and Brown – for the opportunity to lead.  I’m better for it.

Announcements:

Joe Davis Run – January 7, 2017

Gummy – Wednesdays – “Come Stretch It Out”.

F3 Fort Mill custom GORUCK – April 28, 2017 (World Wide Leader – site Q)

If I missed something, please sound off in the comments…