- When:01/12/2020
- QIC: Shocker(RESPECT)
- Pax: BLUE (DOUBLE RESPECT) Swabbie (RESPECT), Mayberry (RESPECT), Decaf, Cardinal
The Thang
Warmup:
Mosey – 25 SSHs
Let’s get to it!! Each step of the cycle was completed as follows 45s work:30s active recovery:30s rest
CYCLE ONE (alternating hand swings AR)
- Kettlebell Slingshot (Kettlebell Around the World)
- Kettlebell Halo (elbows in, bell close to base of neck)
- Kettlebell Infinity (pass between legs)
- Kettlebell Single Arm Deadlift Right Arm
- Kettlebell Single Arm Deadlift Left Arm
- Kettlebell Single Leg Deadlift Lift Rt Arm – Rt Leg up
- Bleachers – Dips and Leg Abductions Mosey lap
CYCLE TWO (two hand press overhead AR)
- Kettlebell Swing Two Hands
- Kettlebell Goblet Squat-3count down 3 count up DEEP
- Kettlebell Racked Squat – Rack Right
- Kettlebell Racked Squat – Rack Left
- Kettlebell Racked Reverse Lunge – Rack Right
- Kettlebell Racked Reverse Lunge – Rack Left
- Farmer’s Carry – lap
CYCLE THREE (slingshot AR)
- Kettlebell Thrusters Squat racked to press– Right Arm 22.5s/Left Arm 22.5s
- Kettlebell Suitcase Row Exercise – Right Arm 22.5s/Left Arm 22.5s
- Kettlebell Windmill – Right Bell arm pressed 22.5s/Left bell arm pressed 22.5s
Ladder 8 Down – 7 Burpees – 1 two handed swing down to 0
Mosey lap
Naked Man Moleskine
My boy, BLUE’s triumphant return!!! This workout went from easy to the PAX huffing and puffing quicker than a duck on a junebug! Lots of soggy mumblechatter as we swung the bells under the gym overhang. Pigeons got in on the mumblechatter too. (Watch the poop when you pick a spot to dip!). Dang all the bad luck…we didn’t get to the burpees.
Prayers: Country, patience, COVID
Q’s O’ the Week
Rock The Bells Tuesday 01/12: Shocker- Running/Walking Tall Wednesday 01/13: Shocker and Poacher
- Ruckin’ Thursday 01/14: BLUE
- Herringbone Beatdown 01/15: Mayberry
Q’s for Next Week
- Rock The Bells Tuesday 01/19: Cardinal
- Running/Walking Tall Wednesday 01/20: Shocker and Poacher
- Ruckin’ Thursday 01/21: Barney
- Herringbone Beatdown 01/22: Decaf
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