Kettlebells at the Crossroads

AO: The Colosseum

When: 02/09/2021

PAX:

Number of Pax: 10

Pax Names: Binford, Bunker, Bunny Hill, Dilly Dilly, Fish Sticks, Happy Camper, Heifer, Ozark, Pi 3.14, Second Best,

Number of FNGS: 0

FNG Names:

QIC: Ozark


The BackBlast:

Bunker and Second Best rolled out for an EC run at ~4:50, but YHC was not moving that fast this morning. Still pulled in with plenty of time, and huddled in the car with my coffee while the hot hands packets warmed up the gloves, as the temp was clocking a solid 4 degrees. Shortly Happy Camper had planted the flag and with 5 minutes to go time pax were rolling in, and we rolled out the KBs and tried to stay moving and stay warm as pax rolled up. Not a moment too soon it was 5:15 and we proceeded to try and make some warm with

  • SSH 25 ish (maybe it was 29? Until I don’t feel so cold dammit!)
  • Good Mornings (because Pi sounded worried about his hammies)
  • Cossack Squats
  • Halos
  • Abe Vigodas
  • Kettlebell windmills
  • (I might have ad libbed something else in there, but I think that was the important stuff…)

With the pax loose and hopefully warming up a bit it was time to turn up the heat with some intervals of swing variations…

THANG 1

30 seconds on 30 seconds rest (SSH and rocky balboa encouraged)

  • Deadstop swings
  • Two handed swings
  • Single hand right
  • Single hand left
  • Single hand alternating
  • Clean and press right
  • Clean and press left
  • High pulls
  • Snatch right
  • Snatch left

THANG 2

Time to work the legs

30 seconds on 30 seconds rest (SSH and rocky balboa encouraged)

  • Goblet Squats
  • Overhead hold squats right arm up
  • Overhead hold squats left arm up
  • Reverse lunge with bell in the rack or overhead position
  • Switch arms and legs
  • Don’t think I ad libbed another execrise here but I might have….?

THANG 3 – TURKISH SNOW ANGELS

Pax started on their six, chest press the bell then sit up to first position in the get up press the bell. Return to ground. Get up to three point plank position press bell (turkish press) return to ground. Take the get-up to kneeling, press the bell. Return to ground. Do a full get up and press the bell. Return to start.

The above gave pax a chance to work into the getup piece by piece, but also discover the awful beauty of this move…. That said when I started falling apart on this one (I see some waiter’s carries to build up that top position in a future Q….) called an audible and we did 20 KB deadlifts, 10 each single leg if you can. At which point we proceeded to Mary….

Mary

Flat back kettlebell pull over (1 minute)

Mason Twist (IC for awhiles)

KB overhead BBSU -OR- KB Sit-up and Press

Plank-o-rama (shoulder taps, three point, two point, low… until 6)

CoT

On a cold morning like this I like to keep things short and sweet. I’m deeply grateful for the men who got up long before dawn in the coldest hours of a brutally cold day to come out and try something new, push themselves, get uncomfortable, and to become a bit better, and more fit to serve their families, communities and our world.

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