Three Rounds of Kettlebell/Coupon Chaos

October 16, 2018

WHEN: 10/16/2018
QIC: Beano
PAX: Poser, Assisi, Bushwood, Varsity, Good Morning America (FNG), Juco, TB, Nighshift, Noonan, Weezer, Newt, Walt, Food Lion, Appomattox, Red October,

YouTube strikes again!  The workout this morning was inspired by a video posted by trainer, Funk Roberts.  The very appropriate title he gave it is Kettlebell Chaos.  Eighteen PAX arrived this morning to participate in the action.  Note that four PAX (Juco, Nightshift, TB, and Beano) arrived a bit early to complete a hilly EC 5K as well.  Here’s what happened.

WARM UP – SSH, Imperial Walkers, Slow Merkins, Good Mornings, Windmills, Jog (half soccer field link and back)

MAIN EVENT

  • Each PAX chose a kettlebell, cinder block, or similar weight
    1. Unilateral Circuit (complete 5 reps, using weight, on each side of the body)
      • Merkins
      • Rows
      • Deadlift
      • Crosssbody Bend and Raises
      • Squat
      • Press
      • After completion of a series on each side, PAX ran a lap around one soccer field
      • This series was repeated for ~10 minutes
    2. Kettlebell/Weigh Circuit (complete each individual exercise for 40 seconds straight)
      • Goblet Squat
      • Reverse Lunge (no weight)
      • Curls
      • Tricep Extensions
      • Kettlebell Swing to Squat
      • PAX ran the length of soccer field and back after completing the full circuit
    3. Ladder (8’s)
      • PAX completed a ladder series of the following two exercises
      • 1 KB swing – run 10 yards – 7 Burpees
      • 2 KB swings – run 10 yards – 6 Burpees
      • 3 KB swings – run 10 yards – 5 Burpees
      • ”     “
      • ”     “
      • ”     “
      • 7 KB swings – run 10 yards – 1 Burpee

MARY 

  • Flutter Kicks, holding weight in full extension over body
  • Coupon Presses from lying position
  • LBC’s
  • Coupon Pullovers from lying position
  • Carolina Dry Docks
  • Partner Carries (one partner carries other the length of soccer field, each partner takes a turn carrying until back at starting point)

MOLESKIN

  1. Welcome to FNG – Good Morning America! (brought out by Varsity)
  2. Prayers for Red October and his family, as he has a large crew traveling to Gettysburg later this week for a trip (Safe travels!)
  3. An APB (All Points Bulletin) was blasted out looking for Q’s to sign up at TBL! Get out there people and sign up!!!

Thanks to all that came out!

~ Beano