I don’t want my bells to rust
Date: 2024-03-09 AO: olympus Q: voodoo PAX: high_tide, The Worm, Emoji, MARTA, Mountain Momma, voodoo FNGs: None COUNT: 6 Another rainy kettlebell day, so we headed to the Hot Box. YHC came knocking right around 0700, so the first exercise was farmer carrying bells to the pavilion.
WARMUP: SSH x 20 IC 1H Swings x 5 per side IW x 15 IC High Pulls x 5 per side Prying squats x 2 Cleans x 5 per side Windmills x 10 IC (despite Emoji’s attempts to throw off the Q’s cadence counting) Snatches x 5 IC
THE THANG: Workout 3 of Week 1 of the SFG 1 Prep Program
10 sets of 5 presses per side 20:00 of 10 1H Swings (alternating sides) EMOM Static Farmer Holds for :90 x 2 (grip failure setting in) Double static holds (overhead, rack, farmer) for :30 each for 1 set and :20 each for 1 set
MARY: Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x ~:45 due to time
ANNOUNCEMENTS: See Slack for details on WTF and Savage Race. Good luck to Mountain Momma on his job interview this week and keep Rocky and his family in your prayers.
COT: Thanks to High Tide for taking us out.
WARMUP: SSH x 20 IC 1H Swings x 5 per side IW x 15 IC High Pulls x 5 per side Prying squats x 2 Cleans x 5 per side Windmills x 10 IC (despite Emoji’s attempts to throw off the Q’s cadence counting) Snatches x 5 IC
THE THANG: Workout 3 of Week 1 of the SFG 1 Prep Program
10 sets of 5 presses per side 20:00 of 10 1H Swings (alternating sides) EMOM Static Farmer Holds for :90 x 2 (grip failure setting in) Double static holds (overhead, rack, farmer) for :30 each for 1 set and :20 each for 1 set
MARY: Elbow plank x 1:00 Hollow body hold x 1:00 Glute bridge x ~:45 due to time
ANNOUNCEMENTS: See Slack for details on WTF and Savage Race. Good luck to Mountain Momma on his job interview this week and keep Rocky and his family in your prayers.
COT: Thanks to High Tide for taking us out.
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