July 30th, 2018 By Heatstroke

With YHC returning from vacation, and many others, starting their own vacation, we had 4 arrive at CB ready to ring the bells.  In YHC’s continuing attempts to provide thoroughly professional workouts led by my thoroughly unprofessional self, Kronos was found.  I have discovered a dude named Taco Fleur (the man was born with an F3 name) who runs cavemantraining.com who loves him some kettlebells and doles out workouts and advice regularly (solid stuff,) this is where Kronos was found.  YHC even brought along an iPad so Taco himself could more professionally demonstrate the movements #nicedifference.  With a solid disclaimer given, we mosey the parking lot and return to the front of CB for….

Warmarama: SSH, WMs, Arm circles, Cossack Squats

The Thang:  Kronos

All movements performed with one hand (video above of movements)

Part 1:

• Bent over dead row
• Bent over Dead row & rotate
• Deadlift (hip hinge)
• 5 times per side
• 8 rounds (only did 5 rounds due to time)

Part 2:

• Clean
• Spiral Press
• 5 times per side
• 6 rounds (only did 4 rounds due to time)

Part 3:

• Cossack Squat
• 5 times per side
• 4 rounds (only did 3 rounds due to time)

Mary: Low Flutters, LBCs, Sit & Press, Mason Twists

COT: Continued prayers for my Dad and Marie’s Mom.  F3 Afton official launch this Saturday 0700.  HDHH this Wednesday at 26 Acres

Moleskin: Solid work by the fantastic four out there today.  Those weren’t the most standard movements.  The goal of that workout was to not just build strength, but some mobility as well. That was a good one for yours truly coming off a vacation to get loosened up.  I actually thought this workout might not take that long….wrong!  Slow tempo movements and plenty of sets equaled cutting way short.  Lighter weights are recommended for this one and we did our best to do just that.  Great meeting Hillrod for the first time, good work!  Appreciate Soprano rescuing me from Big Green a bit during Part 1 due to a surprising lack of smaller bells.  Schnitzel seemed to have zero issue handling the thoracic spine centered movements, which is awesome to see taking into consideration injury history.  Be safe out there, whether on vacation or otherwise.

Heatstroke

Bell Buster

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