November 24th, 2020 By Chicken Strip

Fresh off my encounter with a black bear in the Shenandoah mountains, I took on the Q for the kettlebell/weight workout. Not being super familiar or comfortable with weight training exercises/workouts I turned to the trusted friend of every millennial: the Internet and YouTube. The nice man from YouTube (who although not as hard as Goggins) put us through our paces with a tabata style workout following a light warm-up. It was chilly this morning (mid-30s) so we quickly ran with our weight to the parking deck for some warmth while we get swole. You can follow along here: https://www.fitnessblender.com/videos/45-minute-total-body-kettlebell-workout-fun-and-tough-kettlebell-routine

Warm-up:
SSH x 30 IC
IST x 11 IC
Windmill x 9 IC
Merkins x 10 IC

YouTube Tabata (2 exercises performed ABAB 30 seconds on, 10 second break)

Group 1: (8 Min) Upper
– Halo
– Around the World

– Single Arm Row L
– Single Arm Row R

– Pop Press L
– Pop Press R

Group 2: (8 Min) Lower
– Walking Squat
– Rotational Lunge

– Overhead Lunge L
– Overhead Lunge R

– Squat Push Pull
– Side Lunge Shift (stay low shift from R to L)

Group 3: (8 Min) Upper
– Clean and Press L
– Clean and Press R

– Snatch L
– Snatch R

– Single Arm Swing L
– SIngle Arm Swing R

Group 4: (8 Min) Lower
– Kettlebell Swing
– Goblet Squat

– Turkish Get Up L
– Turkish Get Up R

Mary:
Flutter Kicks x 15 IC
Pretzel Crunch x 15 IC (each side)
KGB w/ weight x 10 IC

Announcements:
Another study is beginning at the nutritional research facility – @Loafer for details
Christmas families fund collection is ongoing – @Chicken Strip to donate and @Grandmaster for details/families
Mt. Morrow camping trip and hike on 12/4-5 – @Grandmaster for details (@Chicken Strip, @Flea are in too)
Mt. Afton race/fund raiser on 1/7/21 – @Hop Hunter for details (@Chicken Strip, @Backdraft are in for sure)
24 Hour Kannon Ultra on 12/11 – @Pheidippides for information

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