It was a beautiful morning at Hells Bells during my first kettle bell Q. I know the guys at Wolverine miss my presence there the past few months, but I have really enjoyed mixing up workouts and incorporating kettle bells. Sub and Frisco arrived early for some ECP3. 12 dudes arrived, 5:30am hit on my wife’s watch, and we moseyed to the flag to Pledge our Allegiance, then…
Warm-Up
Moseyed the large pickle then circled up for:
Good Mornings IC x10
Hill Billies IC x10
Plank Jacks IC x10
Standard Merkins x20 OMD
Side Straddle Hop IC x15
Cotton Pickers IC x10
Seal Claps IC x10
Scorpion Dry Docks x20 OMD (switch legs at 10)
Thang 1 - Pain Stations
Partner up with AMRAP at Pain Stations while partner runs down the hill, across in front of amphitheater stage, then up the stairs. Flipflop.
- Curls
- Goblet Squats
- On Your Back Presses
- American Hammers
- Tricep Extensions
- Kettle Bell Swings
- Dying Cockroaches
- L/R Lawnmowers
- Lunges
- Overhead Presses
Thang 2
-Partner 1 does 20 Halos, Partner 2 does Wall Sits. Flipflop.
-Partner 1 does 20 Figure 8s, Partner 2 does BTTW (or Wall Sits). Flipflop
-Everyone grab a kettle bell and does 20 (10 each arm) Hang & Cleans (I think that’s the name) OYO then 10 Rock Your Bodies OYO.
-5 Fart Penalty Burpees because someone really smelled (Red Ryder would be proud since he called these at Possum Trot).
Mary
-WW2s OMU x10
-LBC IC x10
-Dying Cockroach IC x10
-Curls IC x10
-Have a Nice Day
COT
12 PAX
Announcements: KKC, location for Sosa’s Nutrition mini-seminar
Prayers/Praises: WWW’s friend’s son died unexpectedly, Quiver’s co-worker died in 64 crash recently, Sub/Others are travelling for work coming up, Ausfart recovery
It was a pleasure leading a great group of HIMs this morning. Lots of mumblechatter, lots of fellowship convos, I hope you left this morning knowing something a little more about a fellow F3 mate.
Playlist
Hells Bells – AC/DC
Communication Breakdown – Led Zeppelin
Roadhouse Blues – The Doors
Renegade – Styx
Tales of Brave Ulysses – Cream
Rocket Queen – Guns & Roses
Judy is a Punk – Ramones
Baba O’Riley – The Who
Ramble On – Led Zeppelin
Childhood’s End – Pink Floyd
Purple Haze – The Jimi Hendrix Experience