Kettlebell Rock
All BackBlasts BackblastsDecember 18th, 2020
6 total Pax came out to jam out to the song Jingle Bell Rock and the WOD Kettlebell Rock. Cold this am but we kept moving and shortened the M2 by a few minutes. YHC read the disclaimer and we moseyed.
Warm-O-Rama: Moseyed over to ABC store with some butt kickers. Circle up 12 X SSH IC, 12 X WM IC. Mosey over to Suntrust bank with some side shuffles. Circle up 12 X IST IC, 12 X Penny Pickers IC. Mosey over to HT lot. Circle up 6 X Merkins IC, 12 X Mtn. Clmbrs IC. Mosey back to CBA lot then deep lunge walk and toy soldiers.
M1 – KETTLEBELL ROCK while the bluetooth speaker blasted classic Christmas rock tunes.
- Set 1, 2 Rounds:
- Swing (R) X 10
- Snatch (R) X 10
- Sumo Squat/High Pull (R) X 10
- Swing (L) X 10
- Snatch (L) X 10
- Sumo Squat/High Pull (L) X 10
- Set 2, 2 Rounds:
- Single Leg DL (R) X 5
- Push Press (R) X 5
- KB Merkins (R) X 5
- Single Leg DL (L) X 5
- Push Press (L) X 5
- KB Merkins (L) X 5
After the WOD we did a cool down walk with bell. Then lined up in the HT lot and did 20 figure 8’s OYO followed by walking lunges with KB pass throughs. KB carry back to CBA lot for M2.
M2 (Mobility): Mix of low body and spine yoga type stretches/positions.
M3 (Merlot): None
Moleskin / COT / Namearama:
- It’s an honor and privilege to lead the Pax.
- Prayers of healing for Kilowatt’s 2.0, AA. Continued prayers for YHC’s friend Dan recovering from heart transplant. Continued prayers for a healthy pregnancy and baby for Master Po.
- F3 Sugar is Qing the Saturday convergence beatdown tomorrow, 12/19 at Mallard Creek Park.
- F3 Firestone is Qing a special beatdown Monday and Tuesday next week:
- Mon. 12/21: Special Jingle Bells work-out that you will not want to miss! There will be a “Major Award” for the winner.
- Tues. 12/22: Christnadomas! COME IN YOUR BEST GAY APPAREL! Best dressed receives a “Major Award”! Non-festive Grinch’s welcome.
- Sign up for the Gremlin CSAUP on Jan. 30th 2021 at UNCC: https://bit.ly/Gremlin2021
-Always show gratitude and give thanks! SYITG