March 15th, 2021 By Shooter

YHC signed up for one of the few the last remaining Dawg House Q spots for some kettlebell fun.  A few KB routines were floating around in the mind. While driving around yesterday, the Bee Gees and some Stayin’ Alive came on the radio, which sparked an idea for some jammin’ 70’s disco tunes.

After looking through the stack of vinyls, a groovy playlist was set. Oh dark whatever rolled around, time to put John Travolta leisure suit from Saturday Night Fever and it was time to Shake, Shake, Shake!

Warm-o-Rama

• SSHs x25, ISTs x20, Toy Soldiers x15, Penny Pickers x10, Windmills x5, all IC

We shuffled our way to the entrance near the courtyard for instructions on the routines.  Five different sets of kettlebell routines, all grouped with there KB actions. In between each set a farmer’s carry around the circle in the courtyard was completed, although changed to a jog for rounds two and three.  Time to fire up some 70s disco and get to it:

Round 1 was 5 sets of each, Round 2 had 10 sets and Round 3 had 15 sets until time was called.

• Set 1: Lunges, KB Cleans, Goblet Squats
• Set 2: Sumo High Pulls, Figure 8s, Lawn Mower Pulls
• Set 3: Low Flutters, WWIIs, Heavy Freddie Mercs, all with KBs
• Set 4: Wood Choppers, Squats, Overhead Press
• Set 5: Skull Crushers, Arm Curls, Lunge KB Thrusters

Back to Mary, we did some stretching exercises, touching toes, reaching to the sky, followed by some slow Abe Vagodas.

If you’re interested, your DJ’s set list included:

• Play That Funky Music – Wild Cherry
• Kung Fu Fighting – Carl Douglas
• Get Down Tonight – KC & the Sunshine Band
• Car Wash – Rose Royce
• Macho Man – Village People
• That’s the Way (I Like It) – KC & the Sunshine Band
• Let’s Groove – Earth, Wind & Fire
• Funkytown – Lipps, Inc.

Always an honor the lead!

~Shotoer

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