The latest round of OTB kettlebells was a zero running affair. YHC and a less than 100% Don Draper skipped the cardio component and focused primarily on upper body and abs. Here is a brief summary for your viewing pleasure;
Warm up – Arm Circles, Helicopters, various stretches
Exercise One: 4 corners
10 lawnmower pulls on each arm, 20 bent over rows, 30 American Hammers, 40 Goblet squats. Reverso and worked our way back down.
Walk to the church holding the kettle at chest level
Exercise Two: People’s Chair w/side to sides, Ground to overhead lift, overhead press and a couple others. I have no idea what any of these exercises are called.
Back towards the flag for self-directed Triple Check:
Tricep Extension x 20, WWII sit-ups with lift x 20, bear crawl in the grass.
Exercise Three – Walking Side Shuffle (out and back), walking Overhead Presses, Walking around the Worlds. Walking Hold the Kettle up.
Final Thoughts: Much respect to Draper who ran 7 miles at the OTB Midlo gathering this morning. Despite injuring his ankle tendon, he rallied for the Kettlebell workout. Neither of us are personal trainers, but we made it work. On the 3rd F front, this was a great day for the Chaplain clan as 2 of my sons (Grizzly and Armadillo) were baptized on Sunday Morning.
