11/09/2021 - Two Wolves - Kettlebell Birthday Cake
AO: Two Wolves
When: 11/09/2021
PAX:
Number of Pax: 13
Pax Names: Bean Counter, Bronco, Columbus, Elway, Ken Doll, MugShot, Ozark, Sonny Bono, Stay Puft, Switch, Title IX, Toady, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ozark
Introduction
Join YHC to toss around some iron and ring the bell for the completion of another trip around the sun on this little blue ball. I’ll have some extra 35# ers but a coupon or sandbag will get you through as well. We’ll be paying some respects to the hill so make sure your shoes have some traction. Trust me, it will be fun 
Warm-O-Rama
Knew it was gonna be a big day for the hip flexors and hammies so after some motivators from 6, we focused on getting all that loosened up. Some delights included:
- ‘Superman’ good mornings (chest up and hands in the crease of your hips to focus on keeping the back straight and bending at the hips not the lumbar spine).
- Copperhead cossack squats
- Figure 4 stretch
- Downdog Updog repeats (it occurs to me that yoga merkins would be a good name for these…)
The Thang
Thang One 11’s ! On the Hill!!
Nice and simple, we started with 10 Swing and Squats, followed by a run up the hill with a merkin at the top, subtract one swing and squat and add one merkin until you’re doing one swing and squat and 10 merkins then hold squat for the 6.
Thang Two More Swings and Running! and Overhead Press !!
Repeating sets of 10, 15, 20 and 25 Swings with sets of the same reps of an alternate exercise between each set of swings and a run between the paths on either side of the hill after the 25 swings. We did some OHP, some goblet squats, and generally had an awesome time.
Then we took the kettlebells for a walk — they like that — and circled back up at the flags for some Mary which included:
- Tik Toks
- Copperhead big-boy situps
Circle of Trust
Thank you for joining me today on my birthday for something a little different. Life is full of uncertainty and surprises, and by getting up and getting out in the gloom we hopefully make ourselves a little more ready to face those uncertainties and surprises that life may bring us and turn life’s hardships into grace. The world needs alot more of that right now, so thank you for taking the time with me to get a little bit better for those whom you will serve today, your M’s your shorties and your colleagues.
Naked Man Moleskin
I belatedly realized that I hadn’t grabbed a b-day Q spot, and was glad to see a Tuesday at Two-Wolves was open. I’ve only been out to this AO a couple times, but I knew it would be a good group of pax, and I was pretty sure the hill would be a good mix with some kettlebell fun.
Big thanks to Bean Counter for providing some tunes, and having my 6!