Kettlebell Fix

It’s been awhile since YHC has been in town and able to post @ #BoydLeeBeatdown. Always ready for a Q there and knew Abu would be running the #Ironclad Half. We were together @ #TheGoodFight and he thought about it then asked, the decision was made! YHC had some possibilities, but it would depend on the PAX. Forgot to put out an EC option on the #TwitterMachine. Calliente was messaging YHC about Rucking instead of Running due to temps and low numbers. YHC posted and another showed and we went 2 miles. Meanwhile the PAX were passing us on the road on the way to the Park, YHC wanted at least 2 miles and finished just before 0700. Cable was telling a story and had the PAX engaged, but it was time to…

Warm-up

10 Good Mornings IC (felt so good after rucking)
10 Don Quixote’s IC
10 Copperhead Squats IC

The Thang

Cold-Cut had 2 – 15 lb dumbbells and Slim Jim had a 25 lb kettlebell, so YHC paired them together.
Cable had a 35 lb kettlebell and YHC had his 35 lb and 50 lb, so we paired together.

Set the weights heavier weights about 15 feet apart and started with the lighter weights.
One partner does 10 Curls, while the other does Plank Jacks. Flip Flop…
Recover to heavier weight.
One partner does 10 Curls, while the other does Plank Jacks. Flip Flop…
Recover to lighter weight.
One partner does 10 Curls, while the other does Plank Jacks. Flip Flop…
Recover.

One partner does 10 Cleans with right arm, while the other does Burpees. Flip Flop…
One partner does 10 Cleans with left arm, while the other does Burpees. Flip Flop…
Recover to heavier weight.
One partner does 5 Cleans with right arm, while the other does Burpees. Flip Flop…
One partner does 5 Cleans with left arm, while the other does Burpees. Flip Flop…
Recover to lighter weight.
One partner does 10 Cleans with right arm, while the other does Burpees. Flip Flop…
One partner does 10 Cleans with left arm, while the other does Burpees. Flip Flop…
Recover.

One partner does 20 Overhead Presses, while the other does Mountain Climbers. Flip Flop…
Recover to heavier weight.
One partner does 10 Overhead Presses, while the other does Mountain Climbers. Flip Flop…
Recover to lighter weight.
One Partner does 20 Overhead Presses, while the other does Mountain Climbers. Flip Flop…
Recover.

One partner does 10 Snatches with right arm, while the other does High Knees. Flip Flop…
One partner does 10 Snatches with left arm, while the other does High Knees. Flip Flop…
Recover to heavier weight.
One partner does 5 Snatches with right arm, while the other does High Knees. Flip Flop…
One partner does 5 Snatches with left arm, while the other does High Knees. Flip Flop…
Recover to lighter weight.
One partner does 10 Snatches with right arm, while the other does High Knees. Flip Flop…
One partner does 10 Snatches with left arm, while the other does High Knees. Flip Flop…
Recover.

Staying with Partner, start at the first tree and Bear Crawl Drag one of the kettlebells to the other tree, switch weights after a brief Recover and come back.

Start at the sidewalk and do an Overhead Carry to the Driveway Extension, switch weights after a brief Recover and come back.

Start at the #ShovelFlag and go to the Painted Blue line doing Lunge Pass Throughs, switch weights after a brief Recover and come back. Somewhere in here Cold-Cut/Slim Jim ditched the DB’s and opted for YHC’s 35 lb KB. #Respect

Start at the sidewalk and do a Farmers Carry with your right hand down to the Driveway Extension, witch wights after a brief Recover and come back.

Start at the sidewalk and do a Farmers Carry with your left hand down to the Driveway Extension, witch wights after a brief Recover and come back.

YHC called for a Slim Lap, lap at Slim’s pace and just going around on the smaller circle (around the building).

Staying with Partner, YHC put the lighter KB near the #ShovelFlag and the heavier KB straight across the Parking Lot.

One partner does 20 Chest Press, while the other does Merkins. Flip Flop…
Recover to heavier weight.
One partner does 10 Chest Press, while the other does Merkins. Flip Flop…
Recover to lighter weight.
One partner does 20 Chest Press, while the other does Merkins. Flip Flop…
Recover.

One partner does 20 Laying Down KB Extensions, while the other does Michael Phelps. Flip Flop…
Recover to heavier weight.
One partner does 10 Laying Down KB Extensions, while the other does Michael Phelps. Flip Flop…
Recover to lighter weight.
One partner does 20 Laying Down KB Extensions, while the other does Michael Phelps. Flip Flop…
Recover.

One partner does 20 Knee Crunches while holding the KB Up, while the other does WWII Sit-ups. Flip Flop…
Recover to heavier weight.
One partner does 10 Knee Crunches while holding the KB Up, while the other does WWII Sit-ups. Flip Flop…
Recover to lighter weight.
One partner does 20 Knee Crunches while holding the KB Up, while the other does WWII Sit-ups. Flip Flop…
Recover.

One partner does 20 KB Pulls to other side, while the other does Mahktar Ndiaye. Flip Flop…
Recover to heavier weight.
One partner does 10 KB Pulls to other side, while the other does Mahktar Ndiaye. Flip Flop…
Recover to lighter weight.
One partner does 20 KB Pulls to other side, while the other does Mahktar Ndiaye. Flip Flop…
Recover.

BOM

Prayers for guys doing #CSAUP events today (Ironclad and Ultras).
Prayers for those dealing with cancer, Cold-Cut’s niece and others.
Nation with Political Unrest.
Mental Health.
Cable having health tests.
YHC closed us in prayer.

COT

You can still give online to the 100 Men Dinner, over $7K has been given so far.

Cold-Cut is going to follow-up with Abu about doing Ultimate Football on 11/9 here.

Moleskin

Little unsure how things were going to workout, but all guys were on fire afterwards. All PAX stepped up to a bigger KB throughout the exercises. I was up for a heavier KB when Abu found them, it’s good to go bigger when you have been using the same weight for awhile. Proud of these guys for the work they put in…