It was a misty morn as 14 gathered to sling kettlebells at Cannonball, including FNG “Silent Bob”, who was EH’d at Trunk or Treat by O’Reilly just this past Sunday.  YHC sort of forgot I was on Q till yesterday, so props for the promo from Two Ferns.  Post disclaimer for the FNG, here’s how it went down:

Warm-o-rama

• 20 SSH IC
• 15 Imperial Walkers, IC
• 10 Windmills, IC
• 10 Merkins, IC
• 20 Moroccan Night Clubs, IC
• 200 year walk with kettlebell held high, around the parking lot

The Thang, Part I

We split the group into two teams of 7 so we could divide and conquer 3 boards:

Board I – all with 25lb kettlebell

• single arm curls, 10 per arm
• Goblet squats, 10 (although group 2 did 15)
• around the body partner pass, 15 revolutions each direction
• take walking lap around the parking lot with kettlebell held high with one arm
• KB swings, 10 IC
• KB Merkins, 10 each arm
• KB lunges, 10 per leg
• take walking lap around the parking lot with kettlebell held high with one arm

Board II:

• Lawnmowers, 10 per arm
• Tiny Tim (75ish lb KB) deadlifts, 10
• Alternating shoulder press ladder, 1-5
• take walking lap around the parking lot with kettlebell held high with one arm
• KB calf raises, x30
• 2 handed triceps extensions, x20
• Single arm chest press, 10 per arm
• take walking lap around the parking lot with kettlebell held high with one arm

Board III:

• 10 burpees, (without KB)
• Flutters with KB, 15 IC
• Freddie Mercurys, 15 IC
• KB American hammers, 15 IC
• take walking lap around the parking lot with kettlebell held high with one arm

The Thang, part II

• People’s chair with KB, guys on the end do 3 leaping jump squats
• BttW (or People’s chair mod), guys on the end do something I can’t remember
• take walking lap around the parking lot with kettlebell held high with one arm
  • on the last leg, KB Lieutenant Dans (about 30 yards)

The Thang part IV:

• Bear crawl relay, about 25 yards…not sure which team won
  • started by dragging the KB, then Omaha’d to simple bear crawl

For a non-running post Nessie workout we still got 1.4 miles in.  Prayers for healing and New River Women’s retreat.  Welcome to FNG “Silent Bob”.  It was an honor to lead.

Wolverine