11 pax arrived at Anchor for a little beatdown that was heavy on both kettlebell swings but also rest periods. 24 minutes of intervals helped get the sweat pouring on what was a almost chilly morning stepping out into the gloom.
Conditions: 62 degrees, feels like fall, must be time for football season and long sleeves soon
The Thang:
Warmup: 15 SSH, 15 Merkins, 15 IW’s, 15 Little Arm Circles Forward/Reverse (all 4 ct. IC)
Disclaimer and demo of KB form
Around the world 10 each way OYO, 20 KB Swings OYO
Kettlebell circuit: each exercise 30 sec and rest 30 sec
- KB swing
- Overhead swing
- Single arm swing R
- Single arm swing L
- Side to side step swing (dubbed the Magoo 2-step by the pax, some definite mumblechatter the first time through on this one)
- Pivoting swing
- Single arm farmers carry R
- Single arm farmers carry L
Rinse and Repeat x 3
KB Figure 8 thru legs for 1 min AMRAP, High Pull 30 sec AMRAP, Rest 30 sec. Rinse and Repeat
2 mInute all you got left KB Swings. Mosey to shovel flag.
Announcements:
Anchor Q sign up sheet can be found by clicking here
Crooked 5K at Speed Trap Saturday, 08/30/14.
Tunnels to Towers 5K in Columbia Vista, 09/19/14 at 7 p.m., let’s have a good turn out to show our support for all first responders.
Still time to HC for GoRuck & to sign-up for Mud Run.
Governor’s Cup Pre-blast is live for 1/2 marathon and 8k
Prayer requests: PantyHose and his family for passing of his mother and wife on bedrest; Phillips family as Walker continues to improve. Pray for continued healing and rehabilitation.
Just purchased my KB and ready for my first Anchor visit this coming Wednesday.