So, the PAX probably thought, hmm, Longshanks isn’t on Q, so should be OK to post at the Hive. Oh, no, no no silly PAX. Geronimo has been spending HOURS and HOURS scouring Youtube for the most sadistic KB exercises that are humanly possible. Of course not all are featured every week, but there are always selections mixed in to keep things truly interesting.

Warm Up

It was a bit chilly out. Yep, even I had pants on. Start with a lap around the lot followed by many small laps up the steps by the tennis courts. Not too many PAX so plenty of room for making loops up the steps and down the hill. Repeat until I’m warmed up, and/or Longshanks kindly reminds us that it IS a kettlebell workout. Hmmm…

Circle up for a bit o’ what my ol’ dad called “limberin’ up”

SSH x 20
IW x 15
Windmills x 15
MC x 20
Merkins x 10

The Thang

“I may not be a smart man, but I CAN count to 4.”
Geronimo!

All exercises will be done in groups of 3 with repetitions in multiples of 4. Easy for my frozen, blood starved brain to comprehend. Follow each group completed with a lap around the lot. Like a song only the chorus is a lap and the groans are the verses.
Grab your favorite bell and circle up by the light pole.

Set 1
Good mornings  4x8x12
Clean & Press    4x8x12
LBC                 12x24x36
Lap
Set 2
Standing chest press   4x8x12        12 of these = sore pecs 3 days later
Bent over row              4x8x12
Russian twist KB          8x16x24
Lap
Set 3
KB swings              4x8x12
Tri extensions        4x8x12
Side bends            4x8x12
Lap
Set 4
Prone Fly            4x8x12
Chest Press        4x8x12
Pull Overs           4x8x12
Lap called off on account of time
Set 5
Squat & High Pull    4×8
Rev Lunge Press    4×8       These ones are Pure Awesome!
Figure 8                  4×8

Run back for COT

NMM

A lot of hard work out there on a chilly morn. Not so much that there wasn’t a bit of chattin’ even when we were throwing the iron around. Granite’s only been at this for about a week now and he was looking pretty good. I appreciate those that show up on days like Friday. I took the time to plan something out that seemed like it would be a challenge, and some highly motivated men took me up on my challenge. It doesn’t take a Longshanks to lead a tough workout, and it doesn’t take a Longshanks to perform well during a tough workout. I never lead a workout with the thought that “If I don’t make it hard, then some tough guy out there will think I’m a sissy-girl”. My hope is that if I make it sufficiently difficult and offer motivation while we go, then everyone can walk away thinking “I got something out of that”, yep, even Longshanks. Well maybe that, and a bit of “BE AFRAID if you see that Geronimo has the Q!”.

Thanks Longshanks for letting me fill in, and thanks to those guys that gut it out in the freezing gloom with me.

Geronimo!