SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual:
The THANG:
WARMERAMA:
- Mosey around the bus loop then circle up
- Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer
- Variable IC Reps (+/- KB) to get the muscles warm top to bottom
COP #1:
- NATIVE AMERICAN CRUSADE
- Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front
- Transition to Lunges and last man doing x5 Around the Worlds
- Transition to walking Curls and last man doing x5 Goblet Squats
COP #2:
- Line up on the end of the BBall Court for KB SUICIDES, x5 Rounds
- Stop after each Round on the baseline for KB WWII’s (Sit&Press) counting down 5–>1
COP #3:
- Circle up in the middle of the BBall court for a KB RING OF FIRE – Plank in a tight circle and pass a 35lb KB around the circle via Pull-Throughs, with each PAX completing a merkin following their pull-through
- x5 Rounds passing clockwise
- Recover to stretch a few seconds
- x5 Rounds passing counterclockwise
COP #4:
- Mosey over to the School Wall and assume Peoples Chair position
- x5 KB Hoedowns IC
- x10 KB Curls IC
COP #5:
- Mosey over to the big parking lot for a QUARTER POUNDER WITH CHEESE
- “Sprint” out, complete reps at given distance, then Bernie back and await the SIX before starting next round
- 25yd – x25 Pull-Through Merkins
- 50yd – x50 Goblet Squats
- 75yd – x75 Calf Raises w KB overhead
- Audible to head BTTF
Mosey BTTF:
- Circle up for our last set of the Quarter Pounder – x100 Flutter Kicks (2-ct) while doing presses
COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Haha, this crew has some AWESOME mumble chatter. Granted, the amount of bold and well aimed flatulence helps – lookin at you Atilla! YHC admittedly has very little KB experience and so the PAX reluctantly enjoyed a wee bit more Bootcamp movement than they usually incorporate. Gypsy at one point swapped KB’s with YHC, and it was noted that his handle girth was generous, perhaps “too much to easily handle”… but at least he left his other 60+ pound KB back at the truck. TClaps to Bluemoon posting on his day of surgery – he’s truly becoming the bionic man! Always a pleasure to see you guys – thank you for the honor to serve a little SOJ sweatfest love. SYITG, DTH
Prayer Requests:
- Bluemoon going for knee surgery TODAY
- Gypsy still dealing with heart issues
