3 regulars & 1 visitor braved a soaking rain to post to a Kettlebell beat down @ Godwin High School that went something like this:
THANG
Mosey to bus loop shelter
COP: SSH, DQs, Tempo Merkins, Crunchy Frog, Crab Cakes, KB Press with PAX backs to one another
Quadruple Check/KB Stations
1) KB Wall sit (millennium falcon), KB Swing, KB Press/Bridge & Over, Forward lunge 3 columns & back
2) KB Halo, KB Goblet Squat, KB clean-rack-press, Backward lunge 3 columns & back
3) KB Standing Row, KB Merkin Row, KB Lawnmower, Bearcrawl 3 columns + Crawlbear back
4) KB Around the World, KB tricep press, KB Bob & Weave, run to end of bus loop + 5 burpees + run back
5) Wall Plank, KB Figure-8, KB Swing – pause with KB overhead, KB Death Crawl (Bear Crawl w/ KB) 2 columns & back
6) Left hand KB swing, right hand KB swing, Alternating single hand KB Swing, Crab walk 2 columns & back
Plank-o-rama into COP: plank dips, flutter kicks, LBCs (fast-slow-fast)
COT – Atilla took us out
NM:
Nice to meet Dr. Evil after seeing his name in RVA backblasts in the past. Dr. Evil visited the Circus for the first time and arrived without a KB. No problem. This gave us the perfect opportunity mix in some none KB activities so that nobody maxed out throwing weight around.
YHC had nothing planned and thought a hot-potato workout was in order. However, Johnsonville was operating on very little sleep and didn’t appear capable of calling a cadence. So, he & Atilla helped YHC incorporate many KB exercises we use at Circus Maximus. It was a good intro to anyone new to KBs. Thanks for everyone’s help!
The bus loop shelter provided sufficient cover from a constant rain, though some exercises were still performed in the rain.
We’re all thinking of Earthworm and hope that he gets better soon!
2 Comments
Great workout this morning DK. We saw a bunch of different KB exercises in rapid succession. Thanks for Qing!
Thanks for the great beat down! I will have to figure out how to get a KB in the TravelPro. Much appreciate the hospitality! SYITG next trip!