While recently listening to a podcast featuring guest Dan John, he described his 10,000 kettlebell swing challenge. It sounded miserable and manly (something Cosmo would enjoy), and so, the PAX did a little test run of 500 swings. 19 more days of that would complete the challenge. To their credit, the PAX got through all the swings within the standard 45 minute workout window.

Jellystone successfully EHed a friend–Andy showed up as an FNG. Fly Fisherman, landscaper who recently completed a coding boot camp. Father of small children. Started thinking of names.

We reminded everyone that COVID cases are still rising and to double-down on distancing during the workout.

Warmup

• SSH x 20 IC
• Slow squat x 10 IC (to warm up our hips … we were gonna need it)
• Slow merkin x 10 IC (to warm up our shoulders … we were gonna need it)
• WMH x 10 IC (to stretch our hammies … we were gonna need it)
• Mosey down to cinder blocks

The Thang

• Circle up, spaced far enough apart not to share germs or cinderblocks to the face
• Broke 500 up into clusters of 100, which were further broken up into sets.

First set of 100

• Swings x 10 SC
• Overhead press x 10 SC
• Swings x 15 SC
• Goblet squats x 10 SC
• Swings x 25 SC
• Curls x 10 SC
• Swings x 50 SC

Mosey to take  a break

Some PAX were feeling the swings in the lower back (not good, not right). Jellystone did a quick form tutorial. As we didn’t record his excellent teaching moment, here’s a less manly guy on YouTube who can remind us of proper form:

Second set of 100

• Swings x 25 SC
• Overhead press x 10 SC
• Swings x 25 SC
• Goblet squats x 10 SC
• Swings x 25 SC
• Curls x 10 SC
• Swings x 25 SC

Mosey to take a break

Third, Fourth and Final Sets of 100

• Swings x 20 SC
• Overhead press x 10 SC
• Swings x 20 SC
• Goblet squats x 10 SC
• Swings x 20 SC
• Curls x 10 SC
• Swings x 20 SC
• Merkins x 10 SC
• Swings x 20 SC

Mosey between sets.

Replace cinder blocks and mosey back up to the flag.

CoT

Several prayer requests, including: Andy FNG’s wife and family (wife is going through chemo right now); Cosmo’s dad and grandparents; the leaders of our nation.

After sharing lots of good ideas, the PAX settled on Andy’s F3 name: Clouser (referring to a popular fly design). Welcome Clouser! We hope to see your face at many more workouts, and we wish the best for your family during a trying time. Feel free to lean on this group if you need anything.