Kettbells, towel, gloves in the car – check. Buckwheat in the car – check. YHC packed his car the night before and was up early and decided to spurn Highlands Mettle for a S.W.A.T. kettlebell beatdown at Tradition. Arrived at Tradition with 10 minutes to spare and step out into the nice cool air. What’s missing you ask? My tennis shoes…. Swinging metal balls around in flip flops probably wasn’t a good idea, so I decided to speed home to pick up a pair of shoes. It’s now 5:32, what should I do? Go back to Tradition and miss 1/3 of a workout or cruise on over to Highlands which is two minutes from my house? Easy decision, show up a few minutes late for a Mettle beatdown. YHC arrives at 5:34, mid warm-up being led by Blacksheep. Blacksheep asks, are you the Q today? Um, no, but will give it a shot on the fly. Disclosed tennis shoe fail to the Pax and we got to work. It went a little something like this…
5 Burpees OYO
KB Merkins X10 each arm
20 Flutter chest press w/ KB (IC)
Then 15 of the following KB exercises (as many as I can remember anyway and not in order) OYO:
Standing Chest Press
Clean and Press (10 each arm) (Derby)
Lunges (10 each leg)
Derby Double Taps (Derby)
Mason Twist w/ KB
LBC’s w/ KB
I’m probably missing a few above.
A couple of moseys around the parking lot in between sets.
Mosey to the swingset for a Derby inspired TRX style pushup/ab exercise on swing. Feet on swing, do a push up, then knee end into stomach, out, knee bend to left side, back out, knee bend to right side. After about five reps, YHC was struggling. Good exercise!!
20 Chest Presses
15 Triceps extensions
15 Standing Shoulder Presses
The W X15 IC
Pretzel Crunch X10 each side (IC)
The Squirm X20 IC
Low Dolly X20 IC
1) Note to self: Grab your shoes before leaving the house next time…
2) Glad I made it to Mettle, enjoyed the impromptu opportunity to lead!
3) Way to push yourselves this morning, men. We were flying through these exercises with little to no rest in between.
4) Thoughts and prayers go out to our F3 brother, Google and his family.
5) Thanks for bringing us home at BOM, Conchito.