100 lbs. of Good Livin

100 lbs. of Good Livin

Workout Date:

08/10/2018

QIC:

Rousey

PAX:

Wolverine and Penelope

The Thang:

Conditions: 80s with a little humidity and ground finally dry (enough) to swing the bells outside on our normal turf.  FIA across the parking lot taking their DRP — way to go!

Kettle Bell (KB) Weights: 1 set of 40lbs., 1 set of 50lbs., 1 60lb., 1 70lb., 1 80lb. and the hulking 100lb.

The F3 GrandStrand’s supreme allied commander, our Nantan, One-Call alerted the #BeachBells (#BB) PAX a week prior that he was taking his M to New York for the weekend for some quality time — classy…well played!  YHC offered to pick up a partial load of his KBs prior to his departure so that #BBs could stay operational for Friday…our day to throw some lead around! YHC also offered to Q in case Wolverine was DR.  One-Call and Wolverine are the bosses at Quing BBs, and YHC is still learning the different exercises, combos, and circuits that can be done.

YHC got a HC from Penelope the night prior to the workout.  And Wolverine didn’t text out that he was out or DR, so I counted him in.  YHC rolled up into the Warthog AO parking lot, Wolverine also arrived, good morning, and we laid out the KBs in the proper ascending order with the help from the craters (left by previous workouts) as guides.  The 80 and 100 lb. positioned in their rightful spots.

Since it was the 2 of us (initially), we got right to it and decided to swap out Quing circuits that I honestly don’t remember exactly how it all played out, but this is my recollection:

Warm Up: 2 rounds of 8 – 10 reps. swinging (PAX choice of 1 hand or 2) of 40s, 50s and 60.

STOP THE WORKOUT: Penelope has arrived!  Great to have you!  Get to work!

Circuit 1 (Rousey): 8-10 reps: swinging 40s, 50s and 60; and PAX choice of swing, shrug or farmer’s carry of the 70, 80 & 100.

Circuit 2 (Wolverine): Same as previous circuit, but farmer’s carry (straight up in the air) the 40s.

Circuit 3: (Rousey): 3 rounds. PAX did LBCs (then on later rounds BBSUs and alternating shoulder tap respectively) while one PAX did 30 swings of their choice of KB weight.  Round completed when all PAX swung their required 30 reps.

Circuit 4: (Wolverine): My memory foggy here, but I remember it was brutal and I farmer carried one of the heavier KBs.

Circuit 5: (Rousey): PAX did our typical alternating tricep exercise then bicep exercise on KBs in ascending order conveyer belt style…time under tension.

Circuit 6: (Wolverine): Something that almost made me Merlot (true), but I can’t remember.

Circuit 7: (Rousey): PAX did 30 staggered Merkins using a KB for elevation.  YHC then called time; however, Wolverine said we had a few more minutes (damn — ok).

Circuit 8: (Wolverine): 2 rounds.  30 bench presses with desired KB and doing Flutterkicks at same time.

Time!  PAX smoked with shirts drenched in F3 #HIM sweat.

COT
Count-O-Rama 3
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Wolverine.

Announcements
Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Lombardi has scored us free tickets to Pelican’s baseball game later this month.  Post (or better yet Q!) at the new mission AO (New Directions aka “The Pitstop”); see Kitten for details.  Iron Flag.  F3 Grandstrand patch challenge.  Lots of opportunities to get better!

NMMS: Great push this morning!  If you haven’t tried #BB or #SouthernBells, I encourage you to give it a go.  Start light, set reasonable goals and then work your way to the AO with the only 100 lb KB for some good livin.  Seriously, KB training can be a great way to supplement whatever your training goals might be (running, rucking, mud races, etc.) as well being a solid & varied workout on its own!

Aye!

Rousey

Psalm 9:9-10 The Lord is a refuge for the oppressed, a stronghold in times of trouble.

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