Kettle bell Burpee clean jerk and other made up exercises
QIC: Poncho
Date: 9/27/17
PAX: Bluto, Zuck, Resistor, Plunger, Cobra, Singing Cowboy, Toe Tag, Sgt. Schultz, boomerang, BMOC, Wiki, Tuco, Closer, Interference, BAM, Wink, Poncho
YHC had two goals: 1) always do more than one movement per excercise 2) please Cobra with an acceptable playlist. Needless to say, the workout took me 15 min. To write out and the playlist took about an hour.
Here we go….
Warm up – usual suspects
-holding your KB – side to side jumps IC 20
– KB front and back jumps IC 20
– KB two step shuffle into alt heisman pose IC 20 (No rhythm = exercise fail #1)
– mosey in and out of courtyard columns
Now the fun began….. we did 3 exercises per set. did each set twice. Each exercise was a 45/15 Tabata pace
we did Whistles in between sets
Set A
1 merkin and renegade row
2 side step goblet squat
3 seated shoulder press
Whistle 1- with KB straight arm front lunge for 25 yds. Drop KB sprint back to start and back. Get KB lunge back with other arm.
Set B
1 burpee clean jerk
2 one leg deadlift
3 one leg skull crusher
Whistle 2 – Run to other curb 50 yards, 20 Mountain Climbers, run back
Set C ( C for crowd pleaser) on raised ledge
1 kb step ups
2 WW2 with kb placed on ledge and alt placing it back
3 box jump with a tricep pushdown
Whistle 3 – Run to curb and back. 50 yds
Set D (only did once)
1 reverse lunge pass thru into shoulder raise
2 alt arm kb swings
3 get ups into a thruster
A few minutes of Mary
FIN
Announcements/Prayers
– Ardmore Rah 10/22
– Pray for Plungers friend and band mate the Foot
– Q reminded Pax how be grateful daily and combat anger, and changing Got to, to Get to
BAM took us out
Always a pleasure, even more of a honor
