A Magnificent 7 (note: I didn’t say “The Magnificent 7” due to naming rights owned by MGM.., props to my bald homie Yul Brynner) posted for a classic kettlebell workout.
Warmup COP: Mtn Climbers, scapula merkins, scorpions (hug mother earth while laying facedown and try to reach the back of your right foot to left hand.., you just gotta see it), supermans, windmills, unweighted goblet squats
COP with 15 count rest between all: kb swing x15, 1 arm kb swing x10 ea arm, 1 arm kb clean x10 ea arm, kb push press x10 ea arm, kb bottoms-up clean x10 ea arm, kb windmill (more on that later), goblet squat 3×10, hand 2 hand kb swing x40, unweighted (for most of us) Turkish get-up x5 ea leg, alt shoulder press x10, kb snatch x10 ea arm
Mosey to columns by school for: partner 1 farmer carries 2 kbs down and back while partner 2 executes wall planks (start in plank 2 ft from wall then move both hands to wall) till partner 1’s return, repeato x3
Mary: Rosie’s infamous prom date to kb press to kb over and back x15 (what the hell do we call these?), weighted sit-ups till time expired
NMM: In full disclosure, YHC was in a fog for the first 15 minutes. In my defense, while reviewing the Facebook post of BRR pics this morning, YHC was greeted with way too many pics of shirtless Lab Rat. Really!? Bleeder has a stash of shirts in his car. Should we start a clothing drive? The F3 term for this = Chippendale.
Re the title of the BB, YHC tried to add some new items to the workout and thought the kb windmill looked great. That said, YHC did not test this maneuver and nearly crippled myself during the demo. If anyone can learn from this, make sure to test any special moves before expecting the PAX to take them on. Speaking of taking on a little extra work, the Turkish Get-up (Capt Oveur, “Joey, have you ever been in a… in a Turkish prison?”), is a messy/complicated move without weight. YHC encouraged everyone to continue to work on form without weight, but did that stop the Mighty JVille? Of course not, it can’t be done. JVille proceeded to eschew the Q’s advice and tackle the weighted version. He can report on the result.
Strong work from the PAX on a workout that seemed to fly by unless you were doing wall planks.