April 21st, 2017 By Jumanji

4 pax gathered for Friday Kettlebells.  3 regulars were motivated enough to get up early and support the Garinger anniversary instead of joining us this morning.

The Thang:

I just got back from a trade show last night so I decided we would have a trade show inspired workout.

Booth / Working the Floor

We paired up with one partner manning the “both” (doing exercises listed below) while their partner walked the “floor” one lap carrying their kettlebell (one arm overhead recommended).  Switch places.  Repeat for each exercise.

• Sumo squats
• Dumbell Curls
• Kettle bell swings
• Kettle Bell Merkin Shuffle
• Lunges
• Overhead squats (tricep extension at the top)
• Kettle Bell Merkins

Recovery lap together carrying our kettlebells.

Dinner Out – Where the business deals really happen.  Focus on core and stablizer muscles

• Turkish Get-ups (10 each side) – Unmitigated disaster
  • Pro Tip: Worked better when we reduced the weight
• Kettle bell pass – Back to back passing kettle to each other (10 passes each direction)
• Core twists – Elbows at your side arms out (30X?)
• Single Leg Cross Hand Dead Lifts (10x each leg)
  • Or Single Leg Same Hand Dead Lifts for Maximus
• LBC’s w/ Kettlebells (30x)
• Single Leg Cross Hand Dead Lifts (10x each leg)
• Turkish Get-ups (2 each side) – Went through slowly and mastered the technique

Mary

• Low Flutter (40x)
• Freddy Mercuries (30x)

Moleskin

• Enjoyed the banter today.  Royal you may want to watch the old man jokes when you join all the young highlands guys at Mallard Creek tomorrow.
• Maximus thanks for skipping Grainger and support my Q.
• Those Turkish Get-Ups were really ugly, but I think we had it by the end.

Tradition

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