10/27/2020 - The Colosseum - 10,000 KB swing Challenge Road Show

AO: The Colosseum

When: 10/27/2020

PAX:

Number of Pax: 9

Pax Names: Den Mother, Gopher, Happy Camper, Short Sale,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ozark


Introduction

Today’s beatdown promised No fancy moves, no complex schemes, just reps and lots of them. The goal was near constant motion with good form–a good match for the cold dampness we had to start the beatdown. Given the conditions we wasted no time getting right into warm-o-rama.

Warm-O-Rama

Side Straddle Hop got blood flowing and hopefully warmed the pax up.

Given what was in store next we warmed up our hammy’s with some Tappy Taps and good mornings, and then loosened up the hips with some “Cossack” squats. A little mosey around the lot with high knees and carioca rounded things out.

The Thang

For the Thang we reprised a modified version of the Dan John 10,000 kettlebell swing challenge workout that looked a little something like this:

5 rounds of 

  • 10 coupon swings
  • 10 (OHP, Erkins, skull crushers, curls, rows)
  • 15 coupon swings
  • 15 (OHP, Erkins, skull crushers, curls, rows)
  • 25 coupon swings
  • 20 (OHP, Erkins, skull crushers, curls, rows)
  • 50 Coupon swings
  • Mosey around a pair of the far medians

Reverse lunges for the six

Mary

Peter Parker IC ~25?

LBC IC ~25?

Parker Peter IC ~25?

Leg Raises IC ~20

5 merkin Ring of Fire

Circle of Trust

With all that’s going on in the world and all the changes and shifts coming at us it can be hard to find your rhythm. One of things I take away from things like 500 kettlebell swings, especially that last set of 50 is that when the going gets tough you can surprise yourself with what you can do if you keep your head down and keep swinging. A little momentum goes a long way. Add a little acceleration and you can be as unstoppable as a frieght train. I hope the pax that joined me this morning hit their days with just a bit more momentum than they had yesterday, and continue to accelerate as they did this morning. Go out and do something good.

Naked Man Moleskin

You know it’s time to call halt to a mary exercise when your grunting convinces the pax that you meant to call a halt… Kudos to Den Mother for the pro move of lightening his coupon a little bit each round while yet maintaining it’s structural integrity. I hope I didn’t destroy Gopher’s back–you gotta hinge at the hips Man! 🙂

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