- When: 01/30/2021
- QIC: Abu
- Pax: Abu, Boston Lager, Captain Obvious, Cousin IT, Giuliani (RESPECT), Jackpot, Kenny G, Ricky Bobby, S'mores, Slim Jim (DOUBLE RESPECT), String Bean
- Extra Credit: Abu
WARMUP
SSH x 10
Small Arm Circles Forward x 10
Small Arm Circles Backward x 10
Single Big Arm Circles Forward x 10 each side
Single Big Arm Circles Backward x 10 each side
Michael Phelps x 10
Kettlebell-less Swings x 10
Squats x 10
Windmills x 5 each side
TGU x 3 each side
THE THANG
5 Rounds for time OYO
10 Russian Swings
10 Rows each side
10 KB Merkins
The Ultimate TGU x 1 each side IC
*14 presses for each rep
Floor press, press
To elbow, press
To hand, press
Hips up to bridge, press
Leg back, press
Sit up, press
Stand up, press
Leg back, press
Hand down, press
Leg through to bridge, press
Butt and hand down, press
To elbow, press
To back, press
Down = 1 rep
3 Rounds IC
10 Deadlift Jumps
10 Clean March each side
10 Single Leg RDL ½ Moon (at bottom of RDL, place KB on ground, open up hips and reach other arm up into ½ moon yoga pose, then square hips, grab bell and up)
*on 3rd round we did Twisting ½ Moon (reach other arm up in the air)
The Ultimate TGU x 1 each side IC
Prayer Requests: Kenny G’s sister’s baby, Scotty Moe and others affected by COVID, Kramden’s M getting induced soon, Kramden building a tree house today with Speed Square and Slalom, praise report my in-laws are under contract with their house in CT
Jackpot closed us out in prayer
Moleskin: Man I love kettlebells and I’m so thankful for this AO. An hour allows enough time for a beatdown along with instruction to make sure PAX are doing the exercises with proper form to improve their strength, endurance, stability, and mobility. I’m thankful for the men that continue to post and buy into the KB. Today was a memorable one for sure with the introduction of the Ultimate Turkish Get Up. Every PAX crushed it. Strong work and thanks for trusting me to lead you.