What can I say except “you’re welcome”?

What can I say except “you’re welcome”?

13 of the finest kettlebell slinging gents in the south joined up for a complete body grinder.  Loss of grip strength, lean muscle building, complete fatigue and nearly 2 miles.  What’s not to love??

The Thang:

The Warm-Up:
SSH x 20 IC
Merkin x 20 IC
2 Handed Swing x 20 OYO
Prying Squat x 5 IC

Farmer Carry – go from first speed bump to the 3rd and return back.  Oh yeah, no running or speed walking!

• P1 Farmer Carry, P2 Burpees
• P1 Farmer Carry, P2 Squats
• P1 Farmer Carry, P2 Merkins

The Main Event:
Mosey to the school for the Challenge

Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time.

The Challenge:

Round 1: 50 KB Snatches, 5 Burpees, AYG around school (approx .33 miles)

Round 2: 100 2-Hand KB Swings, 5 Burpees, AYG around school

Round 3: 50 KB Squats, 5 Burpees, AYG around school

Round 4: 50 KB Cleans. 5 Burpees, AYG around school

Round 5: 100 High Pulls, 5 Burpees, AYG around school

Round 6: 100 Merkins, 5 Burpees, AYG around school

Extra Credit (when finished with The Challenge, perform as follows until time is called):

• 20 Flutter (R/L = 1) w/KB press
• 20 2-Hand KB Swing
• 20 KB Push Press
• 20 Good Mornings

The Moleskine:

Great group of guys out there this morning.  It’s been a while since I’ve made a return to SOB land, much less my favorite AO (Foxhole)!   When Argonaut asked me if I would Q again I was honored, and then realized I better get back in shape immediately so I could hang with you guys.  No where near where I was but it felt great to be back out there.  It is great to see this AO grow and the quality of men that were out there today.  Great to see some old faces as well and swing the bell with you again.

The “chalk challenge” started a couple of years ago by Young Love.  It put such a whoopin on me then I have brought it out a few times to make others suffer as I did.  This time I reduced the burpees from 10 to 5…mostly to account for the long lap around the school.  To date I don’t know if anyone has completed the challenge in time, but several of you got close today and everyone else was right on their tail.  It was great to see some new guys to the bells doing so well today.  Keep at it guys!  The KB is a great way to build lean muscle and raw strength.

Thanks for having me out to lead this morning gentlemen and for giving it your all!

Thanks Soft Pretzel for the great takeout!

Announcements:

• March Pull-up & Merkin Challenge