July 12th, 2021 By YellowCake

As YHC contemplated what to throw at the Dawgs for the best workout of the week (Monday kettlebells), I read my old kettlebell backblasts and thought “we are stronger than that now, let’s prove it!”

So I took the kettlebell workout from 3 months ago, added pull-ups to every Round and increased the reps on every exercise from 25 to 30.  Here’s how it went.

Short mosey, then as the Pax were told to carry their KBs to the tennis courts, Buck was already smiling because pull-ups are the only reason we ever go to the tennis courts.

hit play on the Bluetooth speaker and we began.

some warmorama:

SSHs

Windmills

Toe Sweeps

Imperial Storm Troopers

Arm Circles

Now the main event:

Round 1:

5 pull-ups

30 each of

kettlebell swings

merkins

curls

tricep extensions

Round 2: Repeat Round 1.

farmer carry around the tennis courts.

Round 3:

5 pull-ups

30 each of

Lawnmowers L & R

Squats

chest press

Dead lift

Round 4: Repeat Round 3.

1-handed overhead carry around the tennis courts.

Round 5:

5 pull-ups

30 each of

Upright row

LBCs

Bent over row

RBCs

Round 6: Repeat Round 5.

5 more pull-ups for good measure.

Mary of various flavors.

Guys, today was fun.  I needed that.  MASH said it well when he talked about the physical health benefits he has seen since starting F3.  I know I get just as much mental health benefits as I do physical health benefits when I come out regularly.  So if you aren’t coming out, I hope you read this.  It’s not about being the fastest, strongest, or best looking.  It’s about making sure that you are the best you for you and for your loved ones.

YellowCake out!

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