July 5th, 2019 By Chum

Math is an interesting practice. Either the numbers sum up or they don’t. Really the numbers will always sum up. They cant help it. It’s the only thing they can do. Sometimes the sum meets the expectations, but other times it doesn’t. That really what happens when we say they don’t sum up. OF course they do, they problem is that we did not have a realistic expectation. But then there’s the third option, when the sum surprises you. You hold no expectation but apply the sums diligently and the result is amazing. Such was the case for this morning’s Kettlebell workout when all the reps sum up to equal 704. So this is the 704 special

WARMUP? YHC skipped the warmup because he wasn’t quite sure how much time this exercise would require.

THE 704 SPECIAL

Really this format could be applied with different exercises and even at a boot camp without kettle bells or other object of resistance. The lexicon choices represented here are simply what YHC chose for this humid Friday morning. The scheme is simple. 12 stations along a path. Station 1 is one rep. Station 2 is 2 reps. 3 reps at station 3, and so on till the pax reach station 12. Starting at 1, then travel to 2, then back to 1. Then up to 3 stopping at 2 along the way before returning to 1 and revisiting 2 again along the way back. The idea is to go one further with each trip but stop at each station along the way forward or backward. Only perform station 1 once before turning around to go back up. No need to repeat the ends based on direction so station 1 will be hit 12 times and station 12 only 1 time while station 2 will produce 44 total reps (2 reps x 11 trips x 2 directions). Listed below is how we did it:

1. Burpees x 1 (12 total reps)
2. Suitcase Lunges x 2 reps (x 11 trips x 2 directions = 44 total reps)
3. Standing 1-arm press x 3 reps each arm (x 10 trips x 2 directions = 60 total reps)
   YHC presumes this is enough math lesson, so the rest will only show the total reps for each station)
4. Tea Bag Squats x 4 reps (72 total reps)
5. 1-arm upright row x 5 reps each arm (80 total reps)
6. Deadlifts x 6 reps (84 total reps)
7. Curls x 7 reps each arm (84 total reps)
8. Goblet Squat x 8 reps (80 total reps)
9. Lawnmowers x 9 reps (72 total reps)
10. Swings x 10 reps (60 total reps)
11. Standing SkullCrushers x 11 reps (44 total reps)
12. Dead Clean and Press x 12 reps each arm (12 total reps)

Because YHC wasn’t carful with his time management in the beginning explanation, the pax were only able to complete station 12 before heading back down. A little better time management and the full 704 reps is completely doable.

YHC is honored to lead and the pax all did the work. So anything that happens as a result of this Friday’s Metal Meltdown is the fault of the pax.

God bless America!

Mint Hill Metal

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