• When: 12/11/2015
  • QIC: LaMont
  • The PAX: Socrates, Harp, GED, Sharknado, Shock Top, Flubber, Pinot, Watergate (FNG) Malfunction Junction, Lamont


Monthly – Kettlebell P/T Test #2

Conditions: 60+ degrees – Which is crazy to be prior to dawn and in the 2nd week of December

10 Pax present for the 2nd monthly Kettlebell test. The ltest was introduced on 11/06/2015 and only had 4 Pax participate on that day ( Lamont / Slim Jim / Shank / Flubber) will always be a part of Anchor and Kettlebell history.

The morning began with a prayer, and the pax were instructed to circle up for a total body warm up, that was methodical and designed to be slow and to prevent injuries.

COP –

    • Kettlebell Stretch x 15  (“Q” says the number and the pax echo with “Thousand” in order to keep cadence)
    • Side Straddle Hop x 15 I/C
    • Kettlebell  Dead Lift x 15
    • Through The Tunnel (I/C – 4 count) x 15 – slow – stretching the hamstrings
    • Little arm Circles (I/C – 4 count) – 15 clockwise and 15 counter clockwise
    • Imperial Walker (I/C – 4 count) x 10 slow – emphasis on IT band and Groin
    • Mountain Climbers x 10 very slow
    • The Windmill (I/C – 4 count) x 10 – Glute and low back stretch
    • Kettlebell  Dead Lift x 10
    • Dirty Dog x 10 each leg (4 Count)
    • Kettlebell Rows x 15 each arm
    • Air Squats x 15 

The THANG: Kettlebell P/T Test. This was invented by “Lamont”, to give us a way to track the total body strength and endurance gains.

Each pax is instructed to use the same size bell for all exercises and use the same size bell for every time that they participate in the P/T test. This helps us compare “:apples to apples” so to speak.

Each pax will then complete as many repetitions as possible within a 3 minute timeframe on 6 different exercises. note-the exercises are spaced out well to give each muscle group enough recovery and there is also a 120 – 180 second rest period between exercises

The participants and their equipment (lbs) are as follows:

Socrates – 26 lbs / Harp – 25 lbs / GED – 40 lbs / Sharknado – 30 lbs / Shock Top – 20 lbs / Flubber – 15 lbs / Pinot – 25 lbs / Watergate – 15 lbs / Malfunction Junction – 36 lbs / Lamont – 30 lbs

  1. Chest presses (3 minutes) results : Socrates – 134 / Harp – 172 / GED – 71 / Sharknado – 72 / Shock Top 130 / Flubber – 132 / Pinot – 98 /          Watergate –  119 / Malfunction Junction – 120 / Lamont – 125

2) Curl: (3 minutes) results : Socrates – 102 / Harp – 88 / GED – 67 / Sharknado – 98 / Shock Top –  88 / Flubber – 110  / Pinot – 107  / Watergate –  130 / Malfunction Junction – 65 / Lamont – 87

3) Goblet Squat (3 minutes) results: Socrates – 66 / Harp – 86 / GED – 94 / Sharknado – 109 / Shock Top –  69 / Flubber – 42  / Pinot – 77  / Watergate –  86 / Malfunction Junction – 95 / Lamont – 66

4) Tricep Extension (3 minutes) results: Socrates – 118 / Harp – 110 / GED – 58 / Sharknado – 88 / Shock Top –  81 / Flubber – 111  / Pinot – 74  / Watergate –  100 / Malfunction Junction – 67 / Lamont – 70

5) KB Swings (3 minutes) results: Socrates – 82 / Harp – 99 / GED – 98 / Sharknado – 127 / Shock Top –  87 / Flubber – 69  / Pinot – 96  / Watergate –  129 / Malfunction Junction – 119 / Lamont – 73

6) Military Press (3 minutes) results: Socrates – 108 / Harp – 77 / GED – 60 / Sharknado – 81 / Shock Top –  84 / Flubber – 115  / Pinot – 81  / Watergate –  95 / Malfunction Junction – 80 / Lamont – 72

NAME-O-RAMA for our FNG = “Watergate” – His Christian name is Chris Clark and he is a writer by occupation. – Actually paid to write (which is cool)

Someone mentioned a few tabloids as names – then it turned to “Woodward” or “Bernstein” which were the two Washington Post writers that broke the Nixon story. – This led to the code name of that investigation “Deep Throat” – which was a crowd favorite, but probably not family friendly – keeping with the theme of 1960’s Presidential scandal – we aptly named him “Watergate”

BOM ended our time together with a great prayer and a devotion of encouragement.

1st Thessalonians chapter 5 (verse 9-11) “For God did not appoint us to suffer wrath, but to receive salvation through Jesus Christ. He died for us, so that weather we are awake, or asleep, we may live together with him. Therefore encourage one another and build each other up, just as you are doing.”

Do not forget what this group is about – Men who encourage, and who build one another up in Faith + Fitness and through Fellowship.

1st Thessalonians chapter 5 (verse 15-18) “ Make sure that no one pays back evil for evil, but always strives to do what is good, for each other, and for everyone else. Rejoice always, Pray continually, Give Thanks in all circumstances, for this is God’s will for you in Jesus Christ”.

 

 

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