10x of LKN's Finest and YHC came out the the Cauldron to stir things up on this beautiful Friday morning.
4x came for the longest Standard in LKN's history, complete with a totally awesome right to right merge with Odyssey! Thanks to DieHard for coming to see us!
Warm-A-Rama
Got things warmed up with 15x SSH, Windmills, Toy Soldiers, Cotton Pickers, Imperial Storm Troopers and even through in a little low pigeon.
The Thang
YHC did EXTENSIVE (30 mins) research on you tube to come up with some new and exciting kettlebell excercise.
10x each of:
Low Curls
Swings
Goblet Squats
High Curls
Push Ups with alternating hands on your bell
Full Curls
Overhead Press
Reverse Lunge
Skull Crusher
Around the World which is swing the bell around your body
Figure 8 with feet wide and pushing the bell back between your legs, grab with the other hand and swing a figure 8
Hot Potato just bouncing the bell from hand to hand
Suitcase Lift one arm extended out, the other pick up the bell bending at the knees
Lawn Mower
Sling Blade which is just like it sounds, swinging bell back and forth
then repeated some of the old favorites
Low Curl, High Curl, Full Curl, overhead press, skull crushers
got on our 6 for a Mary transition for two sets of
Chest Press and Mason Twist
Mary
15x of
Low flutter
Dot the I – Toxic honorable mention
Touch them heels
World War II sit ups – Ultraman does these with his bell!
and finish up with a little stretching until..
Recover Recover
The Moleskin
Thanks to the Count for letting me lead. Funny thing I was thinking about asking him to lead last week and so I was glad to see an invite from said Master Q! This was my first time running a Standard before a workout and my first time Q'ing at the Cauldron. Tried to mix it up and try some new games. Hope I get invited back!
Always an honor to lead, iron sharpens iron.
Aye,
Topgun