Cold Rain, Pigeon Poop and Kettlebells

• 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