1st word, two syllables….rhymes with punchy.
All All MECA BackblastsSeptember 2nd, 2016
Where 7 or more gather….with kettlebells….strong things happen.
Warm-up
Quick stretches for shoulders, arms, back
SSH x10
The Thang
4 rounds of three exercises. Do each of the three exercises 5x, then 10, 20, 10, 5…with no rest in between.
Round 1
Mericans
KB High Rows
KB Bent Over Rows
1 minute of KB Sumo Squats
Round 2
KB Chest Presses
KB Pull-overs
KB Russian Twists
2 minutes of Step-ups
Round 3
Single Arm O/H KB Presses (each side)
KB Lawn Mowers (each side)
KB Outhouse Curls
1 minute of Bobby Hurleys
Round 4
KB Hammer Curls
KB Halos (each direction)
KB Triceps Extensions
Round-Robin Mary
LBCs w/KBs pressed x15 (T-Bone)
Flutter Kicks w/KBs pressed x15 (Clueless)
Mason Twists w/KBs x15 (Cooter)
Cotton Pickrs w/KBs x12 (Bear Claw)
10 WW2 Sit-Ups (Sid Vicious
Crunchy Frogs x15 (Sheep Dog….maybe)
COT
Moleskin
1. Two Qs in two days….zero running. You’re welcome.
2. Cobains to Sheep Dog for bogarting his Mary exercise. With the baby pterodactyl wing-flapping, we all assumed you meant Crunchy Frog and jumped right in. It was like a game of charades and everyone’s competitive side took over.
3. Does anyone know (and will admit it) if they do front KB raises at Curves? Looking to confirm our resident expert’s claim.
4. Always my favorite workout of the week. Plenty of extra KBs for anyone who wants to give it a try (especially those that actually own a few of those KBs).
5. Enjoy the holiday weekend! MeCa convergence at 0700 on Monday at White Lightning (park outside Turn 1 of the Speedway)
Cheers!
Gamma
6 Comments on “1st word, two syllables….rhymes with punchy.”
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Thanks for the opportunity to lead. I know my arms/shoulders are toast….
Crunchy Frogs are my jam
Your name was definitely mentioned…
Solid lead @Gamma. Definitely feeling it now.. Thanks for the push! Enjoy the long weekend fellas.
Got home and 2.3 and M were up getting ready for school a little earlier than usual (something about a @Cooter 2.2 hitch-hiking). 2.3 asks me if it’s raining outside. I said “no, why?”. He asked, “why are you all wet?” All, I could muster up was “large (pant, pant), flailing bird (pant, pant), chasing (pant, pant), me from (pant, pant), Stalling Road Park Shelter (pant, pant) that turned into a Crunchy Frog (pant)”. Not really. Then I said there’s this really mean guy at F3 that likes to lift heavy stuff for a crazy amount of reps and mightily suggests that everyone else do the same (minus #disclaimer), just for the fun of watching them struggle and sweat rivers. Not really… he’s actually pretty nice, but still suggests a crazy amount of reps. What I really said… “We go under the shelter with the kb’s when it’s raining… the sweat is from hard work.” Then he replies… “like my underwear after football practice”.
Enjoyed it fellas! Thanks for the back-to-back leads @Gamma. Still my favorite workout of the week.
That’s hilarious – sounds like your V2.3 has got it all figured out.
Just making sure you get your money’s worth with a lot of reps. Like me out on the golf range…my cost per swing is lower than most.