9 gloom warriors came out to test a few new kettle bell exercises, along with some old ones…
Warm-up
Mosey down to Pull Up Forest where we would stay for the duration. Gave a quick disclaimer and noted I would probably be the one who may need to modify…and I quickly did.
15 X SSH IC
10 X Toy Soldier IC
10 X Cotton Picker IC
10 X Windmill IC
Plank to 10 X Mountain Climbers IC to 10 X Mericans IC
The Thang
10 Pull Ups/20 Kettle Bell Swings. 5 rounds…uh, make that 4 rounds. Mumble chatter started after Round 2 and was really feeling it after Round 3.
Escape from Pull Up Forest with the bells for the following:
Sprint out to light pole (~100M), quadraphillia back
10 Burpees
10 X Alternating Snatch IC (attempted with moderate success)
10 X Reverse Grip Curl IC
10 X Skull Crusher IC
10 X Overhead Press IC
Sprint out, quad back
8 Burpees
15 X Bent Over Row IC
15 X Lawn Mower Each Arm OYO
10 X Upright Row IC…which closely resembled my Reverse Grip Curl
Sprint out, quad back
6 Burpees
10 X Goblet Squat IC
15 X Forward Lunge Each Leg OYO
20 X Calf Raises on Curb IC (hold Kettle Bell behind your back)
10 X Deep Squat IC
Sprint out, quad back
4 Burpees
10 X Incline Press Out IC (like Overhead Press, but press out at 45-degree angle)
10 X Offset Merican IC Left Arm on Bell
10 X Offset Merican IC Right Arm on Bell
10 X Decline Kettlebell Press IC (balance on heels, raise butt off the ground so body weight is on your shoulders)
Sprint out, quad back
2 Burpees
Mosey back to cars
Mary
20 X Low Flutter IC
10 X Pretzel Crunch IC
15 X WWII’s IC
Elbow Plank to Finish
Recover, Recover
Moleskin
– Always a strong crew at Dragon Slayer, hopefully provided enough push for a decent workout
– 80’s rock was the music theme for the day but was disappointed that my phone died to Tom Petty Free Fallin’ on the mosey back to the cars.
– Rooter is taking over MQ for the Estate on Saturday, get on out and support!
– Shamelessly plugged for Q’s for Viking on Tuesdays, and if that doesn’t work out for you then pick up a Q somewhere. Plenty of great AO’s to choose!
Have a Good One…
Fescue