June 20th, 2016 By Durden

It was a pleasant morning compared to the last few swampy days, and 6 kettle bell enthusiast came out for some fun. It was my first day as Q and I originally planed to do most of these exercises in cadence, but I couldn’t catch my breath! So the rest of the workout was a “on your own” pace.

Warm up:

Quick lap/mosey around the church, meet back at the circle point

Side straddle hop x 15

Michael Phelps

Imperial storm trooper x 5

Arm circles

 

The Thang:

Grab a partner (someone who has similar kettle bell weight as you), and stand back to back to eachother. For this exercise, you will only need 1 kettle bell. The partners will be performing a “standing partner mason twist”. Essentially, you will hand the kettle bell off to each other from your side. The first set will be a hand off to the right side. TIMED FOR ONE MINUTE

On your 6

Chest press x 20

lap pullover (or as I mistakenly called the skull crusher) x 15

offset murican with kettle bell x 15 each arm

 

Repeato! Except hand offs will be to the left, and only 10 murcans. Once everyone was done with the second set..

5 kettle bell burpees

Goblet squat x 20

Curls x 20

Shoulder Press x 20

Lap pull overs x 10

Murcan x 10

 

Now some slow motion exercises! This takes the fun of our normal workouts, and makes them hurt even more!

Goblet squat x 10 slow mo

curls x 10 slow mo

shoulder press x 10 slow mo

lap pull over x 10 slow mo

mercan x 10 slow mo

 

Back to normal speed!

Lawn mower pull x 20 each arm

curls x 25

goblet squat x 20

one arm curls x 10 each arm

 

chest press x 20

mason twist x 20

LBC x 20

Curls x 20

Kettle bell burpees x 5

 

Not so Mary (Still had 15 minutes left so we weren’t exactly done yet. Rookie Q mistake)

Low flutter x 20

Homer to Marge x 5

Rosalita x 10

The squirm x 10

At this point, I asked Dutch if he had a workout, and he was surprised that I was done! So we went back to the workouts!

curls x 20

shoulder press x 20

lawn mower pull x 15

kettle bell burpees x 5

I believe it was at this point that Mr. McFeeley said he wanted to do a workout that he performed at another AO. Something called the over under or something like that. The person stands up with their kettle bell and moves the kettle bell from one shoulder to the next, while lifting it over their head. Didn’t sound too hard, but it was hard! DO 10 OF THESE IN CADENCE!

I the words of Mr. McFeeley, “Yeah that started to suck after four”

That concluded our workout for the day. Thank you all for being apart of my first Q. Super respect for Triple Threat who pounded out a 50 lb kettle bell! Thank you Dutch and Jelly for helping me through my first Q! Glad to return the favor for all the beatdowns yall gave me!! Sorry for the late post, had to do a battery job in Columbia right after the workout, but managed to move 6 tons worth! I guess you could say I double downed today.

Part 2 is coming soon boys!

 

Tradition

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