• When: 07/18/18
  • Workout Style: Kettlebells
  • QIC: Steamer
  • PAX: Villa, Pedro, Ron Burgundy, Monkey Wrench, Costanza, Birdman, Blue Cross, Reef Donkey, Wilson, Ricardo, Steamer
  • AO: Back Blasts, Morehead City, Tinkerbells

Ron Burgundy asked YHC some time ago to consider a little cross training by dusting off my kettlebell and shelving my running shoes and come Q the Tinkerbells.  Only because he’s so polite and his 2.0 is a wonderful bartender did I pass up an opportunity to put on some road miles. With some excited faces and anticipatory pax members ready to get some work done, YHC and Misty welcomed all and mosey’d to the cart shed for:

Warm A Rama:

Cotton Pickers IC x 15

Good Mornings IC x 15

Hillbillies IC x 15

Imperial Walkers IC x 15

Sun Gods IC x 10, rev x 10

Air Presses IC x 20

It was now that the HINers and the beefcakes separated and we headed to the fairway of # 8 for:

The Thang:

Kettlebell Circuits

Goblet Squat SC x 20

Burpees x 10 OYO

KB Swing SC X 15

Hand Release Merkins IC x 10

Shoulder Press SC x 10 each arm

Burpees x 10 OYO

Bicep Curls SC x 15 each arm

Hand Release Merkins IC x 10

Thrusters SC x 20

60 second plank hold

American Hammer with kettlebell IC x 20

Palate Cleanser running with kettlebell to the clubhouse and around the covered picnic area stopping for:

Step Ups IC x 15

Mosey back for a second set of the circuit.

We moved to the fringe of the fairway for a descendng pyramid of the following:

10 Goblet Squats Run across the fairway to the opposite side for 10 KB Swings, Run back across and decrease the rep count to 9 for each.  We descended down to 1 rep each.  Good times.


LSF IC x 25

Box Cutters IC x 15



Kettlebell workouts are tough.  Everyone would benefit from firing up and blasting different muscle groups.  Also, the fellowship was great!  Tomorrow will be a convergence at Rotary with Vector Victor on the Q.  It was awesome to Q something that was personally really tough and was something that was a pleasant cross training situation for me.  Thanks Ronny B!!

Steamer out

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