Snake Pit is a gear workout

I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.

On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?

It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.

To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.

As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.

My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.


Cheddah

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Getting swole

Warm up: SSH, Squat, burpee, merkins

Slow shoulder raise
21s: curls: 7 half down, 7 half up, 7 full
Jacob’s ladder series: 7 Count, run in between
swings/squats
curl/overhead tri
lawnmower/American hammer
Mary

Great morning with even better chatter with even better better tunes. We ran a bit more than Snake Pit is used to but we ate better for it.

Aye!

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Deadly DORA

WARMUP: SHH, Imperial Walkers, windmills, cherry pickers, Moroccan Nightclubs, arm circles
THE THANG:
5 Manmakers just to get the mind right!
Kettle Bell DORA with a partner. 100 KB Swings (combined count) partner is running 150 yards. Flip flop the running until the total rep count is 100. 200 Chest Presses; repeat the running and the combined rep counts. 300 KB Squats; repeat running.
DORA round 2: repeats DORA above but reduce the rep count and running distance by 50% but increase speed of completion.

Get in Groups of 3: 1 person Farmer Carries 2 bells total distance of 40 yards. 2nd person does Seal Jacks. 3rd person does curls. Rotate through each exercise one time each.
Round 2: Farmer Carry; Plank Jacks; Overhead Press
MARY: LBCs for the final 30 seconds
ANNOUNCEMENTS:
COT:

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Ad Hoc, but not when it comes from me

WARMUP: N/A
THE THANG: Curls, Rows, overhead press, tricep extensions in exercise per row the last number of the parking spot was the reps. Finished the parking lot then took a lap for the 2nd half in which we made it around 1/4 of the way through. Thanks for the opportunity, was a great group of guys for my kettlebell VQ.

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One of Those Crazy KB Workouts

WARMUP:
10 KB Swings
10 Halo’s – 5 in each direction
5 Beakers IC (a Beaker is a Uhaul with an OH press)
Short mosey around the parking lot

THE THANG:
Part 1
Snatches
12-10-8-6-4-2 (reps each hand)
Followed by a lap around the parking lot after each set.

Part 2
100 American (or High) KB swings (means that KB gets above your head.)
100 Russian (regular) KB Swings (eye or torso level)
Every time the KB gets put down, 3 burpees.

MARY: who?

ANNOUNCEMENTS: a lot is going on. Check your newsletters

COT: stays in COT

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Mooning the International Space Station?

WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence

THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead

Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back

Pullovers
Chest press
curls
lunges
Calf raises
Shrugs

We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit

0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers

MARY:
Stand around and wait for Bushwood to finally show up

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what’s a kettlebell

WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)

THE THANG:
perform 20 reps of exercise then run 100yds before performing next set

5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls

MARY:
Death by Kettlebell

set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires

Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps

chest press: 15, 20, 25, 30, max

ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter

COT: gotta be there

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Tik Tok Trending Tris

WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:

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