03/18/2020 - the-forge - Kettlebell Hell (AKA Big Finish)

The Thang

At the five points, everyone was reminded to use proper form with the KBs today so no injuries would occur.

We performed 5 different exercises for 4 minutes at a time with 1-2-3 Burpees and a quick run in between each exercise.

First exercise:
KB begins on the ground between your legs. Squat down, grab the KB, two arm curl, stand up (goblet squat style), orbit the KB around your head one direction, then back around in the opposite direction. Goblet squat back down to the ground, place the KB on the ground, curl, goblet squat up, etc.

After 4 minutes of exercise and QT karaoke, we performed a single burpee with a single push-up at the bottom and then ran back to the fence. At the fence, we performed 2 burpees. The first burpee had one push-up at the bottom. The second burpee had 2 push-ups at the bottom. Then ran back to the 5 points and performed 3 burpees. First burpee with one push-up, 2nd with 2 push-ups, 3rd with 3 push-ups.

FOUR MORE MINUTES OF FUN BEGINS! The good news is that at this point, QT realized he’s not Def Lepard and the PAX doesn’t wish to be deaf anymore. Gucci begins the discussion of what movies are acceptable for Monkey Samurai to watch on his own. Many great suggestions are made. The top 5 vote getters were: Eyes Wide Shut, Studio 54, Showgirls, Wolf of Wall Street, and Human Centipede.

Second exercise is with both knees on the ground, two arm curl with the KB, overhead press, KB down behind the head, back up for a tricep extension, back down to the ground. Curl up, repeat, etc. Less than 2 minutes in, complaining from all corners of the circle begins and YHC knows the BD is already a good one. With 30 seconds to go, YHC alerts the group of the time and encourages them to finish strong.

1-2-3 burpees with the run to the fence.

Exercise #3 – KB on the ground in front of you, hands on the KB, jump your feet back, push-up with hands on the KB, jump your legs in (kinda like a half of a burpee, so everyone is really excited about 4 minutes of this). Now in the bottom of a squat position, perform a two arm curl. KB back to the ground, hands on the KB, jump your legs back, etc. Repeat for 4 minutes, or if you’re Gadget, until your leg doesn’t work anymore. The PAX was alerted at 40 seconds left and instructed to finish big and keep pushing. This instruction was received by the PAX with great thanks and appreciation of YHC’s care for the PAX’s health and general well being. Also at this time, Big Perm shared a secret that he usually finishes way before 4 minutes. Probably something that should’ve been saved for the COT.

1-2-3 burpees

Exercise #4

The 4 minutes seems to be too long for most to stay on task (either due to fitness level, attention span, or other reasons in Big Perm’s case); this exercise is split into 2 2 minute sessions. Single arm curls from the lower squat position, stand to overhead press, back to bottom of squat position, KB to the ground, single arm curl up, repeat, blah blah blah. The 2 minutes seemed to come pretty quickly and we switched arms for another 2 minute countdown. The PAX was alerted with 50 seconds to go encouraged to finish the set strong. This encouragement was received with much enthusiasm and appreciation.

Due to time constraints and everyone’s disappointment, we perform the run, but no burpees.

Exercise #5 – KB on the ground, two handed curl, step back into a lunge position, overhead press with the KB, down behind the head and back up for a tricep extension, back to the squat position, KB down and back up for a curl, step back with the other leg into lunge position, etc. This was definitely the toughest of the exercises, so next time we should probably start with it instead of finishing with it. YHC let the group down, but Wheels stepped up and notified the PAX of the time with 3:50 remaining and to finish big.

Once 4 minutes was complete and everyone had their big finish, YHC had to convince everyone that we had to leave (kinda like kids at a birthday party), so we grabbed the KBs and YHC was carried back to flag on the shoulders of the PAX amidst much cheering and celebration due to the amount of excitement and personal gain that was experienced over the last 45 minutes.