Pre-Thang
When Hawgcycle posted May’s ISI Challenge, YHC was excited to see that there will be a workout every Sunday. Hawgcycle even called YHC out “@King Kong We have one if someone gets it going.” Without any hesitation, YHC nominated himself to Q the first Sunday Uptown workout. YHC originally wanted to meet at the Audubon Park entrance on St. Charles Ave because YHC wanted to go to places where we don’t go often. YHC was thinking to explore Tulane Campus, possibly to the Yulman Stadium since YHC is an alum. However, Yankee was messaging YHC about how he really wanted to have a Kettle Bell Workout in NOLA because it was never done before and that other AOs in other cities have dedicated Kettle Bell workouts. Yankee even suggested maybe the new AO can be the Hill at the Fly behind Audubon Zoo. YHC couldn’t agree more because the Uptown AOs lack a workout with weights. Cinder blocks were introduced at the Skinny and Birdcage during last year’s ISI Challenge. The PAX used those blocks for about 6 months until the maintenance crew of Aududon Park discovered them and tossed them away. This would be a perfect opportunity to bring weights back with kettle bells. With all that being said, Yankee didn’t even show up for the Inaugural Sweaty Bells Workout 🙂
YHC couldn’t ask for better weather. It was a cool, dry, sunny morning in the low 70’s. At 6:30 a.m., 8 strong PAX showed up by the Hill. YHC gave his standard disclaimer, and the PAX brought their kettle bells to a flat, smooth, soccer field right next to the hill with warm ups.
Warm Ups in cadence:
Hill Billies x 20 (with the help of Tool because YHC needed to get his phone out of his car).
Windmills x 15 (with the help of Tool)
Grass Grabber x 10
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Peter Parkers x 20
Then a warm up jog to the end of the soccer field and back leading to our first set of exercises with our beloved kettle bells
Thang 1
Low Slow Goblot Squats x 20 IC
Curls x 15 IC
Kettle Bell Swing x 20 OYO
Triceps x 10 IC
Thrusters x 10 OYO
Rows x 10 IC
Reverse Grip x 10 IC
Overhead presses x 10 IC
High Pull x 10 OYO
Then moseyed to the end of the soccer field and back.
Rinse and repeat the same exercises with a different amount of reps.
Thang 2 – AMRAP
AMRAP in 3 minutes with the following exercises to celebrate Cinco de Mayo by doing each with 5 reps: 5 thrusters, 5 curls, and 5 SSHs = one set. Each round was 3 minutes. Then rested 1 minute. Rinse and repeat. The PAX did a total of 3 rounds. Every time a PAX finished one set of 5 thrusters, 5 curls, and 5 SSHs – he shouted out the number of set he just finished. YHC believes the highest was 10 sets in 3 minutes.
Thang 3 – DORA
Partnered up with a DORA 1-2-3 (100 curls, 200 kettle bell swing, 300 LBCs with or without the bell). While one PAX was doing those exercises, the other PAX was running up the hill and back with his kettle bell. In the middle of the workout, YHC called for modification with 150 kettle bell swing instead.
Round of Mary
With the help of the PAX, each PAX called out an exercise:
1.) Angie’s List – Penguins x 20 IC
2.) Peppa – Protractor
3.) Hokie Pokey – arm circles x 20 IC
4.) Tool – American Hammer with or without the bell – 20 IC
5.) Jingle Vader – flutter kicks with or without the bell x 20 IC
6.) Gabrielle – Reverse Mountain Climber x 20 IC
7.) Rev-It – Dying Cockroach x 20 IC
Finished at 7:31 a.m.
COT
Count-O-Rama 8PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. The PAX met up at PJs on Magazine St. after the workout. Always a pleasure and honor to workout with the PAX. I hope the Sunday workout will stick around beyond May. SYITG
King Kong
