August 31st, 2021 By Bob Symanski

Warm-o-rama: 15 side-straddle hops, 15 hillbillies, 10 penny pickers, OYO Michael Phelps (over unders) and OYO rotator cuff warmups.

The Thang: 13 favorite kettlebell exercises were assigned 2x each to the 26 letters of the alphabet, thusly:
A. Atomic Crunch
B. Bench press
C. Curls
D. Deadlifts
E. Tricep Extensions
F. Overhead press
G. Swings
H. Squats
I. Upright Rows
J. Nolan Ryans
K. Skull Crushers
L. Lawnmower pulls
M. American Hammer
N. American Hammer
O. Overhead press
P. Bench press
Q. Squats
R. Curls
S. Skull Crushers
T. Tricep Extensions
U. Upright Rows
V. Lawnmower pulls
W. Swings
X. Deadlifts
Y. Nolan Ryans
Z. Atomic Crunch

Exercises would be done in 30, 2x 15, or 15 reps, as seemed appropriate

Exercises were selected by asking each of the PAX their city of birth, so “ALBEMARLE” led us to do 30 Atomic crunches, 15-each-arm Lawnmower pulls, 30 Bench presses, 30 Tricep Extensions …

If at any point we found ourselves overusing similar muscle groups in consecutive exercises, any PAX was allowed to call a “SHIFT”, and we’d increase remaining letters to the next higher letters (just to mix things up).

Completed exercises for 4 city names: ALBEMARLE, CHAPEL HILL, ASHEVILLE, and RIDGEWOOD, making 37 randomized exercises total.

Moleskin:
Wasn’t a horrible method for randomly selecting exercises. Worked up sufficient sweat and pain, and employed range of muscle groups, and kept everyone moving constantly. Pattern can be modified (improved!) by combining non-weighted exercises to keep things interesting.

 

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