You Have the Right to Remain Silent


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!!!