Metal Mania again

Event Date

Aug 22, 2018

AO


5 brave souls ventured into the Cobalt Metal Mine this am for a Kettlebell beatdown.

 

Warmorama:

Stretching, Arm rotations, SSH x 25, High Knees, Butt Kicks, Skips, TS x 15, WM x15, CP x 15

 

The Thang:

10 reps of the following exercises performed with Kettlebells

  1.  Single Arm Clean  (10 each arm)
  2.   Kettlebell Diamond Mercan
  3.   Goblet Squat with Jump
  4.   One Arm Ballistic Row (10 each arm)
  5.   Mason Twist  (with Freddy Mercury legs extra credit)
  6.   Forward Lunge One Arm Press
  7.   One Arm Bridge Press
  8.   Reverse Lunge Bell over Shoulder
  9.   High Plank Row
  10.   Sumo Deadlift Row
  11.   6 step Curl, Press, Crush
  12.   Side Lunge 

Mary:

  •   WWII press with Bells – El Tigre
  •   Can Opener (10 each leg) – Double
  •   Low Flutter  (Bells optional) – Twister
  •   Heel Taps- Natty
  •   Crunchy Frogs – Turncoat
  •   Mason Twists with Bells – El Tigre

Moleskin:

  • Pax arrived to the be greeted by the bull frog orchestra.  Evidently last nights rain brought out the toads.
  • Much metal was brought out this morning!
  • Welcome Turncoat!  Great seeing you this am.  Currently in BRR training…
  • Twister is on a roll, no pun intended.  Staying consistent my man!
  • Natty getting prepped for road trip and single armed curls.  Also, speedwork training for the 1/2 marathon…
  • Metal workout is catching on, biggest numbers today!
  • Q school Friday, check website for details if interested.   Great F3 history and learn how to Q workouts properly.  Twister will be there.  
  • Good work gentlemen!   Always an honor!