Two Ferns was kind enough to put me on the Kettlebell Q at Cannonball. I decided P200 will be plenty of running, so why not work the rest of the body? I showed up to set up and it was pitch black in our parking area… seems Two Ferns didn’t change the timer at the church for day light savings! Well he fixed that in two minutes and I set up for the fun.
Guys were gathering and it was great to see two of our FNGs this week, Whitesnake & Speed Handle show back up for there 2nd and 3rd WO (respectively). And it’s ONLY TUESDAY? These guys are in for a treat… and are hitting the ground running!
Gave the long disclaimer, and we left our kettlebells and started a mosey around the parking lot.
High knees, butt kickers and some Toy Soldiers
Circle Up for some COP
Standard exercises with a varied rep count to keep the guys guessing.
Side Straddle Hops – Windmills – MNCs – Imperial Walkers – Ranger Merkins – Mountain Climbers – Peter Parkers
We moved on to my setup. So I’m still new to kettlebells, so I stole this WO from my friend Fishsticks WHO DID THE PROPER THING AND POSTED A BACKBLAST! Let’s keep that going Site Qs and QICs.
12 cones, one centered. One PAX move from clock to center, KB Lunges then 5 burpess at center and lunge back. Rotate to next spot holding KB overhead. Continue pattern for as long as I want.
- American Hammers
- KB Swing
- Upright Row 10x times 2
- Goblet Squat
- Tricep Press
- Figure Eight
- Shoulder Press Single Arm and rotate
- Floor to Shelf 10x times 2
- Chest Press
- KB Clean 10x times
After we make it around the whole clock, do a lap without KB – We repeated around the clock 2 times.
Round 2 finished right at 6:00am to we moseyed back to COT
Read your newsletter, join us tonight for 2nd F at Mac’s Speed Shop
Praises and Prayers for unexpected passing of F3 WaterBug, our children and being present, and a friend to the PAX’s mother who is 92 and in the hospital for potiential NORA virus.
Two Ferns shut down the lights, and it was time to go!
An Honor to Lead