10 fine men joined YHC to celebrate the 51st anniversary of the Miranda Rights (not a very historic day…)
Warm-up
- Mosey around the fountain
- High knees
- Butt kickers
- Carioca
- SSH x 20
- IST x 15
- cotton picker x 12
- Windmill x 12
The Thang
- single arm kettlebell (KB) squat to press x 10 IC
- KB swings x 15 OYO
- single arm KB squat to press x 10 IC
- Zamperini to the fountain with KB, pick your favorite spot on the fountain wall
- KB bent over row 1 arm x 10 OYO
- Chose your favorite bench, KB single leg Romanian / Czechoslovakian / Bulgarian split squats x 10 OYO
- KB bent over row other arm x 10 OYO
- Chose your favorite bench, KB other single leg Romanian / Czechoslovakian / Bulgarian split squats x 10 OYO
- KB upright row x 20 IC
- Zamperini to the circle with KB
- Ground KB, Mericans x 10 IC
- Lap around the lot
- KB drag Mericans x 10 IC
- KB Outhouse curls x 20 IC
- KB sit and press x10 IC
- KB skull crushers x15 IC
*** At this point YHC on his first KB Q realized that there was still 20+ minutes left. Panic began to set in and I tried to fill the rest of the time with Mary……the Pax was not happy……****
- LBC x20 IC
- WWII x20 IC
- Low flutter x 20
- KB mason twist x20
At this point, the mumble chatter began to pick up and I threw myself on the mercy of the PAX and each got a chance to pick their favorite kettlebell exercise. Think of the campfire scene from Stand By Me, only with more grunting sounds.
- Airborne alphabet
- KB skull crushers x too many
- KB negative curl x 10 IC
- Burpee with KB press in place of jump (Contra?)
- Single-arm clean and press x10 each arm OYO
- Plank row clock thingy that chief came up with, x8 1 arm, x22 the other arm..??.?
- KB chest press x 15 IC
- KB Del Web (??) x 5 IC
- Lap around the lot
Moleskin
- Prayers for Tick Tock's brother and London Whale's friend
- Saturday's workout will be at Cornelius Road Park (Stumpy is closed). Pack heat, it is in the 115!!!
It was an honor to lead, will do better next time!!!