02/07/2020 - the-asylum - Windy City Kettlebell Beatdown
AO: the-asylum
When: 02/07/2020
PAX:
Number of Pax: 13
Pax Names:
Gadget, Jalopy, Sloppy Joe, Rapid Fire, Wallball, Dakotoes, Swedish Ham, Bear Arse, Drafty Kilt, Samuri Monkey, Gucci, Jerky, QT
Number of FNGS: 0
FNG Names: zero
QIC: QT- QuickTrip
Introduction
Is was a cold and blistery day…..but not cold enough for the men of F3!
Warm-O-Rama
SSH x 13, Windmill x 13, Various arms exercise…..sealclaps x 10, overhead claps x 10, Armcircles forward and reverse…arm pretzels…..followed by everyone’s favorite Motivators!
The Thang
Divided the pax up..(limited on KB)Follow the board of pain. Half the pax run while other help workouts.
Merkins while touching the KB x 10, Run to Fence
Squat to KB Press-Right/Left x 15, Run to Fence
Tricep Burners w/ KB x 15, Bernie Sanders around 5 points
Lunge Postion KB row- R/L- x 20, Cariokra
Sumo Squat…KB to Chin x 20, Leap frog, carioka, bernie Sanders around 5 Points
KB Press- R/L x 20….run to Fence
2 Rounds found us with each Pax getting 100 squats additional added to challenge
Moseyed to Flag for some Mary….Alternating shoulder taps….planks…..imperial walkers…etc until time was up
Circle of Trust
Prayers for the Wyatts ( 50 YO, heart attch, leaves behind a window, 15 YO son and 13 YO daughter.
Prayers for Jerkys family as well as Rapid Fires dad.
Naked Man Moleskin
YHC ( your humble corespondent) was truly appreciative at all the Pax that got out in the cold weather, 15 MPH winds and gave it there all. The humor and camaraderie has been so great! Truly a blessing!