CORE-dination Kettlebells

5 Strong Harrisburg F3 men strolled out into the gloom this morning to increase their core strength through various compound kettlebell exercises. As all can attest, goal achieved! The thang went like this…

Warmup: Short mosey to end of lot and back, SSH (IC) x20, IST (IC) x10, Windmill (IC) x10, Lunges (IC) x10, side lunge stretch (for first exercise prep), Merkins (IC) x10

KB Work: YHC pulled out combination movements that require core focus (and some coordination)

Round 1

  • Side Lunge w/ Arm Curl x12 to the Left, x12 to the Right
  • Ab Press Ups – full sit up, then press to the sky, x12
  • Snatch & Press x12 each arm
  • Lunge Forward & Backward x12 each leg
  • Ab Chest Press – crunch, then two hand chest press, x12
  • Bridge Position Single Arm Chest Press x12 each arm
  • Goblet squat with Two Arm Chest Press x12
  • Merkin with Side Row x6 each arm
  • Plank jump back, come back to squat for Upright Row x12

Short mosey to end of lot and back

Round 2

  • Side Lunge w/ Arm Curl x10 to the Left, x10 to the Right
  • Ab Press Ups – full sit up, then press to the sky, x10
  • Snatch & Press x10 each arm
  • Ab Chest Press – crunch, then two hand chest press, x10
  • Bridge Position Single Arm Chest Press x10 each arm
  • Goblet squat with Two Arm Chest Press x10
  • Plank jump back, come back to squat for Upright Row x10

Sally Merkin/Plank Challenge (Bring Sally Up cadence beat down)

Mary:

  • Homer to Marge on a 4 count (arms perpendicular to ground, toes up to touch hands on a 4 count and back to 6 in off ground on a 4 count) x10
  • Squirm (IC) x10
  • Spare Tire Shredder (heel taps) x10
  • 5 count power abs x2 rnds – 15 sec count on last V sit hold (seated for 5 cnt, butterfly in for 5 cnt, switch butterfly for 5 cnt, reverse crunch hold for 5 cnt, V sit hold for 5 cnt)

Moleskin:

  1. Always an honor to lead gentlemen! Thanks for the opportunity.
  2. YHC really wanted to keep the heart rate up while attacking the core. Strong work by all this morning! Thanks for joining in on the fun.
  3. Sally is TOUGH! It was great to see everyone power through it… on knees or with an intermittent ‘break’, all stayed in it ’til the end
  4. Sid Vicious – great to see you feeling better and back to posting

3 thoughts on “CORE-dination Kettlebells

  1. RibShack

    Good KB variety, thanks for bringing it again @Clueless! Glad to have @Gamma back from his travels; just isn’t the same without his quips & overall positiveness at a post. Good working with you guys, @Casper & @SidVicious.

  2. Thomas Reebel

    Nice lead Clueless, I am still a little sore sitting at my desk :). Enjoyed working out with you guys this morning. Nice to get back in the routine. Thanks for the encouragment.

  3. Gamma

    Thanks @Ribshack, good to be back. Like I said, hotel treadmills suck. Sorry I wasn’t there for you on Wednesday!

    @Clueless – awesome workout. Loved the combination exercises. Hated Sally. She’s just evil.

    @Casper – no one cuts the time close like you and still gets in the entire workout. Thanks for grabbing the flag…I’m sure the eagle will turn up somewhere.

    @SidVicious – great to have you back out. I have an F3 sticker for your shiny new truck.

    @Tumbler – oh wait, you weren’t there. At least yours was only a soft commit, unlike @Titleist…

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