Crabby’s playdate with the kettle bells

Ron Burgandy has asked me if I was willing to Q a KB workout, without hesitation I said sign me up! YHC has learned in his F3 education that one of the guaranteed ways to grow in positive ways is to do things out of your comfort zone, being comfortable is good but it is not making you push your personal boundaries. This led YHC to the next piece of the puzzle. I have no great experience with the kettle bells. YHC knew the source of knowledge he needed to turn to…YouTube. The research that consisted of watching Kathy Ireland workout in spandex.

With a plan written on a winkie, I was ready for my challenge. I arrived a few minutes earlier than I normally would and powered up a speaker with some 80’s music for the enjoyment of the pax. Ronny B while not wearing his 80’s hightops, did bust out some moves from his try outs for Miami Vice! As time ticked down the appropriate warnings were given and YHC gave the mission statement to all pax present (KB & HIN). Plunger took control of the pax as we moseyed down the road for a warm-a-rama…

SSH X 20 IC

Imperial Walker X 15 IC

Cotton Pickers X 15 IC, It was during this time that Poca started clapping, YHC warned him that if he continued this course of action there would be consequences. Poca continued to clap, so…

Burpees X 3 OYO

And with that the two groups went their separate ways… YHC led the bellers back to the flag.

The Thang went down like this…

Left Arm

Kettle Bell swing X 10 SC

Lunge X 10 (forward lunge/ backward lunge=1)

Thruster X 10

Right Arm
Kettle Bell swing X 10 SC
Lunge X 10 (forward lunge/ backward lunge=1)
Thruster X 10

Merkins X 15 SC

Left Arm
Kettle Bell swing X 10 SC
Lunge X 10 (forward lunge/ backward lunge=1)
Thruster X 10
Right Arm
Kettle Bell swing X 10 SC
Lunge X 10 (forward lunge/ backward lunge=1)
Thruster X 10
Merkins X 15 SC

Press Out X 5 (for a 5 second count)

Left Arm
Kettle Bell swing X 10 SC
Lunge X 10 (forward lunge/ backward lunge=1)
Thruster X 10
Right Arm
Kettle Bell swing X 10 SC
Lunge X 10 (forward lunge/ backward lunge=1)
Thruster X 10
Merkins X 15 SC
Press Out X 5 (for a 5 second count)

Upright Row X 10 SC

Onto our six for some Mary…

It all started with, Partnering up for…

WW1 X 10, feet to feet passing a KB back and forth on the up

American Hammer X 10, feet to feet, using your partners feet to keep your feet up, KB rotating from one side to the next.

Overhead side bend X 10 (KB overhead lean to the right then the left) Poca really likes this one!

Crunch X 10 ( KB on your chest)

Dying Cockroach X 10 with KB reaching for toes

X’s & O’s – On the X-KB extended in straight arms off the ground, O’s-KB extended straight out like a bench press.

Pass Under Crunch- Figure 8 move where the KB is passed from one hand to the next under the knee.

Hard Stop.

Thank you Ronny B for inviting me to play. Always an honor to lead.

All Pax joined together for announcements of workouts, QAR, Squashbuckler, Something on the west side and something in Beaufort.

YHC took us out in prayer with mention of John Jenkins and Laettner’s M.

Crabby Englishman out