F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Swim Practice with Kettlebells

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It was warm but wet Thursday morning at Circus, which adds a slight element of danger to kettlebelling.  It was Johnsonville’s (YHC) day to Q, and this is what went down, more or less:

Mosey over to the far end of the bus loop under the bus loop shelter (which offered little shelter from sideways rain).  Warmup with SSH, don quiote, imperial walkers, LBCs, APDs (two and one leg variations), and arm circles.

Dirty McDeuce consisting of the following:
Round 1 –
12x sit & press in cadence.
12x merkin rows in cadence.
12x goblet squats in cadence.
Bear crawl down pillars about 30 yards and run loop.

Round 2 –
12x clean & rack (right) in cadence.
12x clean & rack (left) in cadence.
12x standing rows in cadence.
Bear crawl down pillars about 30 yards and run loop.

Round 3 –
12x halos (right) in cadence.
12x halos (left ) in cadence.
12x Alabama Honeymooners in cadence.
Bear crawl down pillars about 30 yards and run loop.

Round 4 –
12x snatch (right) in cadence.
12x snatch (left) in cadence.
12x lawnmower pulls (OYO each arm).
Bear crawl down pillars about 30 yards and run loop.

Wall of fire while each person does 10 merkins and 20 SSH in succession.  Go ’round twice.

COT with YHC taking us out.

Great work, men!  Jville

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