AO: The Colosseum
When: 08/01/2024
Number of Pax: 22
DR Names:
Number of FNGS:
FNG Names:
QIC: Schlitz
Introduction
The goal was to execute a heavy on instruction Q focusing on form and technique with Sandbags and Kettlebells
Warm-O-Rama
Motivators from 5, Arm circles F&B, Abe vigodas, Willie mays hays, and Michael Phelps
The Thang
Everyone grabbed a sandbag. 10 reps each of Deadlift, Cleans, Squats, and OHP no pause in between sets. Repeat 2x. Run back to flags and grab a kettlebell. Focus on form swings – hand switch – swings to cleans – Swings to clean to OHP. Four reps each side.
Back to sandbags 10 reps each of Deadlift, Cleans, Squats, and OHP no pause in between sets. Put it all together into floor to sky 10 reps. Back to kettlebell. Around the world – Swings to cleans to squat.
Back to sandbags bent over rows and skull crushers. Back to kettlebells combo of OHP and squats.
Mary was LBC, yogi squats, and seated crow stretch.
Circle of Trust
You’re never to old to suck at something new. I’ve had kettlebells for years but never really knew how to use them. Took a deep dive into everything kettlebells and took some time to learn what an awesome workout you can get using kettlebells. Tried to share some of that today. Try something new don’t be afraid to suck at something before you get better.
Naked Man Moleskin
Thank you to everyone who brought out sandbags and kettlebells today. Awesome workout today will need to bring this out again.
If you haven’t worked out with kettlebells you should give it a try. Great full body workout you can complete in minimal space. Great for core strength.