October 7th, 2016 By King Louie

On this morning YHC showed up for some kettlebells. No one else did, not even the hurricane. Apparently over night the cat 5 Hurricane filled with fear and broke into a cat 1 and barely sprinkled upon Charlotte. One other person did show up, but I’m not sure if I should count the creepy mysterious bus stop man that watched me…..

At least today worked well for trying out a lot of new exercises that I had no idea how well they would go. I’ll list everything, then give a description down at the end of the post.

Farmer’s carry to the side portico, and no disclaimer was given and I went off on a mosey around the church. Back at the portico I did some kettlebell leap frogs* a few times back and forth. Finally feeling a bit weird with mysterious bus stop man watching me work out I did a farmer’s carry to the front portico.

Run in place and do hurdle jumps
SSH x 15
IST x 15
Windmill x 10
Shin Box Switching* x 5
Proper Merkin* x 10

The Thang
KB Swing x 15
Modified Superman Makers x 7 each arm
Halo x 7 each direction

People’s Chair with kettlebell for 10 curls and 10 presses (done with kettle bell… I think it should be called the Soviet’s Seat and it SUCKS!!!!!! Not to mention the press is incredibly awkward and hard to do in this stance)

Figure 8 to hold* x 10 each direction
KB Cossack Squat Switch* x 10
Lunges x 10 each side

High Knee Jumps x 15

Sumo Squat x 15
Chest Press x 15
Kettlebell Arm Bar* x 7 each side

People’s Chair with 10 curl and press

Shrugs x 15
High Pull x 15
Tricep Extentions x 15

High Knee Jumps x 15

KB Swing x 15
Superman Makers x 7
Halo x 7 each direction

Mary
Russian Baby Crunch x 15
KB Sit Up and Press* x 15
V Ups x 15
Homer to Marge Medley
Mason Twist x 15
Crunchy Frog x 15
Various Stretching

Farmer’s Carry back to the bell box.

The slightly damp moleskin
Rick Odenbeck drove by then went inside the church to do his thing. He saw me outside doing Crunchy Frogs and came out to comment on my very manly dedication. Apparently he was woke up by the rain at 2AM. If the ground wasn’t wet, I wouldn’t have even known that it rained over night. Though it did lightly sprinkle for the entire beat down (while my weather report said 0% chance of precipitation….what?)

*New workout descriptions

Shin Box Switching

A sort of hip stretch movement, can’t really describe it. Basically both your legs are on the ground with your feet to the right / back, and you switch them to the other side by rotating your hips over, very good stretch and challenging as you get better (since you can do it without your hands)

Proper Merkin

Similar to a hand release Merkin, you lower all the way down, lift your hands so that only your chest and feet are on the ground, hips still raised in the air. Then you spread your arms out to the sides, bring them in, and push back up.

Modified Superman Makers

I was going to lead this one, since most PAX only have one bell. Changed it after the first set because these took too long. Basically it’s like a burpee with extra. Start from a standing position, squat jump / sprawl your legs out back, do a push up, jump forward, stand up, clean the kb into a racked position with one hand, do a squat, do a press, put the bell down, clean with other hand, rack, squat, press…. then repeato the whole thing. These were kind of hard and took a long time with the two squats and presses.

Superman Makers

The original form of this one, you use two bells for the exercise and, after standing, you clean both, squat, then press both. This one went a bit faster…. But using two bells (esp with one 45 and one 35… I switched hands at 3 reps then did 3 more so I used even reps for different weights)

KB Cossack Squat Switch

Go into a deep squat, lean all of your weight on one leg and bend the other one forward so that the inside of your leg is touching the ground with your knee and the side of your foot… then return to the starting position and go the other way.

Kettlebell Arm Bar

This needs to be done with your lightest bell or not at all. It’s pretty hard and a little worrying to do… You lay on your back in sort of a turkish get up position. Bell held up by one hand, knee on that side is bent and aiming up, then your other hand is straight out next to your head almost. Then you keep the bell straight up and don’t let it lean in any direction while you roll over almost on to your stomach. This is supposed to be good for your rotator cuff and some other muscle groups. I could BARELY do 4 of them with my 45lb bell and had to switch to the 35lb. Even then it was incredibly hard.

KB Sit Up and Press

Just sit up, holding the bell to your chest, and do a shoulder press.

B.O.M.B, Tradition

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