6 men decided they liked the cold steel of a kettlebell more than the comfort of a fartsack. Disclaimer was disclaimed, and we were off for a mosey.

Warmup

sun gods, produce pickers, mountain climbers, some static stretching, downward dog, honeymooner… If you are actually reading the warmup portion of this backblast Tweet @toddbrodie2 a money emoji. He’ll give you $5 next time he sees you.

Farmer Carries

Partner up. P1 takes two KBs and farmer carries them the length of the parking lot and back (about 200 yards round trip). P2 AMARAPs the static exercise for the round while waiting. Flapjack. When both partners are done they do the partner exercise together. Then rinse repeat for each round.

1.       Static:  Merkins, Partner: 20 goblet curls (SC)

2.       Static: Boxcutters, Partner: 20 KB American Hammers (DC)

3.       Static: Bombjacks, Partner: 20 KB Partner Twists (DC)

Dice’n in the Dark

YHC’s cushy foam die made the trip to Cannonball this morning. PAX take turns rolling the die to determine the exercise. Reps are determined by the round: 10, 20, 30, 40, 50, 60, 60, 50, 40, 30, 20, 10 though we did not make it nearly that far. Between rolls run to the top of the hill and back (without KB) and do an increasing number of KB swings (+1 per round). The die values were:

1 = Flutters w/ Press (DC)

2 = Goblet Curls

3 = KB Calf Raises

4 = Tricep Extensions

5 = Monkey Humpers

6 = Bent Over Rows

Great to be out in the gloom this AM. Both the mumble chatter and the sweat were flowing richly. Shout out to Two Ferns for the opportunity to have some fun planning a KB workout. If you haven’t been to this AO yet, you should definitely make plans to roll by and check it out.

Stay Classy,

Homebrew