All business Kettle Bell Workout at the Rock

Event Date

Nov 15, 2016


Nine men made the hard choice to harden their bodies and forge stronger bonds in the gloom.  On a chilly and foggy morning we all gathered with our bells.  Including Double D who isn't registered above. All exercises were 11 reps in cadence with your bell (unless otherwise stated below).

Warm-o-rama

  • Don Quijote 
  • IST
  • SSH
  • Mountain Climbers
  • Merkins

The Thang

  • Does a bear … for an extended 11-count
  • Slow, deep, jump squats – 11 OYO
  • Does a bear … another deliberate 11-count
  • WWII
  • Staggered Merkins
  • Cotton Pickers
  • Zamparini for a long 11-count
  • Overhead Presses
  • Zamparini for a long 11-count
  • LBC
  • Hand-release Merkins (no KB)
  • Figure 8s
  • Lunges – 11 OYO
  • Skull crushers
  • KB Swings
  • 11s (like 8s or 7s but actually 11 reps instead!!) Bottom half/top half/full curls
  • Snatch & Press

REPEATO ALL OF THE ABOVE (everything before Lunges)

Mary (with bells on)

  • Ws
  • Pillow Talk – 11 both sides
  • Box Cutter
  • Cutter Box

Moleskin

Thanks Chief for all of the mumble chatter.  It's especially welcome when legs are hurting during Does a Bear … Ticktock almost lost a bolt.  Thanks to everyone for letting me practice my Q-ing on you!