I’m number one

I’m number one

Who needs enemies when you have friends like these, right Chicken Little?


Yesterday morning following WXW Express I told the Chicken I’d go to Prickle and Goo with him and break his broga cherry. Less than 30 minutes later and I’d committed to substi-Qing Cowbell for an injured Bluescreen. So when Gerber does his afternoon marketing for the Cowbell I get a from Chicken.

So now I’ve gotta come up with something to cure the fever

In my head I’d been rolling around the ideas of some station work, similar to what we’ve done regularly at Diesel. Only this time we’d throw some sprints in there because who doesn’t love a good sprint?

Starting with a long mosey around the Target parking lot I informed the PAX this was the slowest they’d be allowed to run the rest of the morning. I felt a little bad for Chicken Little missing out on Prickle and Goo so we warmed up with a few stretches to give him an idea of what he missed. See GroupMe for how he REALLY feels about his choice to attend Cowbell.

So here’s The Thang. There are 4 rows in the PetSmart parking lot so we divided (roughly) evenly between each one. Card at each lane included instructions. Do the exercises then grab your kettlebell and shift down one lane until you’ve done all 4. Upon completion run a lap until the 6 is in.

Round 1
Lane 1 Lane 2 Lane 3 Lane 4
30 Squat Thrusters 30 Chest Presses 30 Curl to Press 30 Kettlebell Swings
20 Walking Lunges 20 Walking Lunges 20 Walking Lunges 20 Walking Lunges
10 Merkins 10 Merkins 10 Merkins 10 Merkins
Curb and back sprint Curb and back sprint Curb and back sprint Curb and back sprint

It was such a hit! Everyone was so excited when I told them there was another card with a second round of exercises listed

Round 2
Lane 1 Lane 2 Lane 3 Lane 4
30 Flutter/Chest Press 30 Plank Pull Throughs 30 Single Arm Press (each arm) 30 Goblet Squats
20 Bonnie Blairs 20 Bonnie Blairs 20 Bonnie Blairs 20 Bonnie Blairs
5 Burpees 5 Burpees 5 Burpees 5 Burpees
Around the lot sprint Around the lot sprint Around the lot sprint Around the lot sprint


A couple notes on round 2:

  1. 30 Single Arm Presses (each arm) was stupid. I would’ve audibled but Gerber and I started with that one, so if I had to do it everyone else did
  2. Goblet Squats into Bonnie Blairs was also dumb
  3. I was questioned on the usage of the word sprint on the around the parking lot. Sprinting speed is inversely proportional to the amount of time doing Cowbell

    View post on imgur.com

So with 6 or so minutes remaining I called a huddle with some Squat Thrusters followed by submissions from the PAX, including Chest Presses, Big Bois, LBCs, Merkins, and Curls.


A few months ago I attended Cowbell for the first time. The following week Chicken Little asked me how it went and I described it thusly: When you’re lifting you wish you were running and when you’re running you wish you were lifting. I think that’s how you know you got a good workout is when all parts are equally terrible. To tell the truth, I was a little nervous putting this one together. After the beating Bottlecap gave us last week, the last thing I wanted to was to come in with too easy of a workout. Judging by the death threats I’ve gotten, I think I’m clear in that respect.

Regardless, I knew it was all worth it when Ice 9 told me I was #1 while driving out of the parking lot

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