- When: 09/10/2019
- QIC: Deuce (RESPECT - Washington)
- Pax: Bob the Builder, Caterpillar (DOUBLE RESPECT), Deuce (RESPECT - Washington), Double D, Enron, Flo, Gronk, Largemouth (Washington), Matlock (RESPECT - Washington), Momma's Boy, Mule Days, Peg Leg (RESPECT), Ramses, Sand Trap, Shizzam, Wolverine (TRIPLE RESPECT)
This was my first Q for Kettlebell Tuesday so wanted to make it interesting. We carried our KB’s around alot, hence the title of the backblast. This is how it went…
Warmup
Side Straddle Hops, Good Mornings, Al Gore
Short mosey to the Estuarium and back to the AO.
The Thang
KB Goblet Squat – 10 reps / Goblet Carry – 25 yards / KB Goblet Squat – 10 reps / Goblet Carry – 25 yards back
Single Arm KB swings – 10 reps / Suitcase Carry – 25 yards / Single Arm KB swings – 10 reps / Suitcase Carry – 25 yards back
KB Push Press – 5 reps / Overhead Carry – 25 yards / KB Push Press – 5 reps / Overhead Carry – 25 yards back
KB Tricep Curls – 5 reps / Tricep Curl hold – 25 yards / KB Tricep Curls – 5 reps / Tricep Curl hold – 25 yards back
KB Bicep Curls – 5 reps / Bicep Curl hold – 25 yards / KB Bicep Curls – 5 reps / Bicep Curl hold – 25 yards back
KB Merkin to Row – 10 reps each side
KB Single leg deadlift – 10 reps each side
KB Single Arm Lying Press – 10 each side
Walking Lunge 25 yards, pass KB between legs on each lunge step
KB Pivot Swing – 10 reps
Formed a single file line shoulder to shoulder with all KB’s at one end. Passed all KB’s down the line and back.
Finished up with LBC’s, Lying Straight Arm Overhead Lifts, and Hand’s to Toes at 90 degrees – all using the KB
COT and prayer…