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11/28/2017 Iron Academy Backblast — Kebblebell Swingers and Cucumber Water Seekers

    • When: 11/28/2017
    • QIC: Fryin' Pan
    • The PAX: Hawkeye (Respect, Respect, Respect), Smiley Face (Respect), Stinky, Apache (Cucumber Water Seeker), Pop Up, Popeye (Cucumber Water Seeker), Socrates, 155 (Cucumber Water Seeker), Lucky Charm (Respect), Whitney (Site Q), Fryin' Pan (Q)

Honored to lead 7 HIMs in some Kettlebell Work while three other HIMs sought the Fountain of Cucumber Water on a frigid November morning at Iron Academy.

Warm-Up

SSH – 10 reps

L/R Shoulder Stretch, R/L Shoulder Stretch – 5 count

L/R Hamstring Stretch, R/L Hamstring Stretch – 5 count

Morrocian Night Clubs – 10 reps

Kettlebell Shoulder Complex Workout

The U – L/R arm action, walk 30 feet, 10 single arm KB swings

L arm extended position, walk 40 ft, 10 KB swings, drop to L arm shoulder rack position

L arm shoulder rack position, walk 40 ft, 10 KB swings, drop to L arm suitcase carry / Farmer’s carry position

L arm Suitcase/Farmer’s carry position, walk 40 ft, 10 KB siwngs, switch to R arm Suitcase / Farmer’s carry position

R arm Suitcase/Farmer’s carry position, walk 40 ft, 10 KB siwngs, raise to R arm shoulder rack position

R arm shoulder rack position, walk 40 ft, 10 KB swings, raise to R arm extended position

L arm extended position, walk 40 ft

Transition to KB Swing Actions (5 Sets, Sequential action, varied reps per action)

Kettlebell Swing – 10 reps

One-Handed Swing – 5L / 5R

One-Handed Snatch – 5L/5R

One-Handed Swing – 5L/5R

One-Handed Clean – 5L/5R

Front Squat – 5L/5R

Transition to Second set of The U

The U – L/R arm action, walk 30 feet, 10 single arm KB swings

L arm extended position, walk 40 ft, 10 KB swings, drop to L arm shoulder rack position

L arm shoulder rack position, walk 40 ft, 10 KB swings, drop to L arm suitcase carry / Farmer’s carry position

L arm Suitcase/Farmer’s carry position, walk 40 ft, 10 KB siwngs, switch to R arm Suitcase / Farmer’s carry position

R arm Suitcase/Farmer’s carry position, walk 40 ft, 10 KB siwngs, raise to R arm shoulder rack position

R arm shoulder rack position, walk 40 ft, 10 KB swings, raise to R arm extended position

L arm extended position, walk 40 ft

Slow Mosey to grass for Cyber Monday inspired “Price Chuckers

Price Chucker – two-handed chest pass of Kettlebell to the fullest extent of the individual

After reaching the opposite side of the field we took a slow, frozen, Mosey (newly termed Frosey) back to the AO for a brief and improvised AB workout.

KB resistance LBC – 10 reps

KB resistance Big Boy Sit-ups – 10 reps

Solid Core L/R Single Arm Butterflies – 5 reps each side

Announcements

Prayers/Praises

Sandlot’s M with surgery

Stinky’s son graduating from Basic Training (Army) at Ft. Leonardwood (MO) and for travel mercies for Stinky and his family.

Count Off / Nameorama

Ball of Man for Prayer (Fryin’ Pan)

Honor to lead these F3 Brothers on a frigid November morning.

Fryin’ Pan out!!!

 

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