F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Kettlebell variation of the Golden Horseshoe

2

Seven redwoods bucked predictions of the sky falling and posted at CircusMaximus with kettlebells in hand. Johnsonville (YHC) took Q, and led a gloom-filled workout along these lines:

Warmup with SSH, mericans, crabcakes, LBCs, and armcircles.

Mosey between the columns by the bus loop for a sequence (somewhat) resembling the Golden Horseshoe along these lines:

— 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
— 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
— 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
***** respite with 3 minute plank sequence *****
— 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, run backwards to point down corridor and back
— 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
— 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
***** respite with 2 minute plank sequence *****
— 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back
— 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, bearcrawl 10 strides, bunny hop to point down corridor and back
***** respite with 2 minute plank sequence *****
— 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back

Finish with AmericanHammers and AlabamaPrmDates.

COT with Attila taking us out.

This workout delivered a lot reps and sets. I may have distorted the ordering a bit up above, but I think it is pretty close.

I was expecting to face horrible weather and, as a result, a very small PAX. The predictions turned out to be wrong on both fronts, and it was a nice surprise to have solid numbers this morning.

I am not sure how I ended up on the Q roster for the 2nd week in a row — probably a clerical mistake by YHC. I did not mean to monopolize leadership of the AO, and I hope that did not bother anyone.

We achieved 7 min of planks this morning. The door is open to pick up extra minutes today for those doing the challenge.

Great job this morning on a hard sequence of KB exercises. Sincerely, Jville

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2 Comments

  1. BT (Big Tennessee) on

    Where is the Tclap button?! The kettle bell is an angry wench! Soreness abounds across much of BT’s surface area, and as the coach/pitcher at my son’s baseball game tonight I was having a rough time finding the strike zone. Well done, Jville. Loved it!

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