Backblast! Steel Sanctuary – Spit Valve – Asymmetric Kettlebells

AO: Steel Sanctuary
Q: Spit Valve – Nantan (Geoff)
PAX: Pine Tar (Jim), Rosco P (Rich O’Donnell), Gilmore (Jim T), Billy Goat, Money Pit – Q Source (Blake Anderson), Homer (Scott Neuweg), Griswold , Matt (Squirmy), Char-Grill (Pavlo)
FNGs: None
Count: 10

Asymmetric Kettlebells

WARMUP:

• SSH
• Good Mornings
• Helicopters
• Moroccan Night Clubs
• Rotator Cuff Stretches
• Willie Mays Hayes

THE THANG:
Partner up with a PAX of similar strength with each pair having a heavy kettlebell and a lighter kettlebell.

All exercises are done with a heavy kettlebell in one hand and a lighter bell in the other.

While one PAX does AMRAP exercises, the other PAX suitcase carries one or two bells down to the island and back.

Wait for all PAX pairs to finish before moving on.

• Simultaneous Cleans
• Chest Press (lying on back)
• Shrugs
• Curls
• Side Leans
• Overhead Press
• Bent Rows

To finish, we held a kettlebell “competition” birthday-burpee style:

• Hold two identical kettlebells in rack position
• When it is your turn, clean both bells and return them to rack position.
• After holding for a moment, press both bells overhead, and lower them back to rack position.

ANNOUNCEMENTS:

• Lunch next Friday at Mezcalito (Rolesville)
• Night to Shine service opportunity on Feb. 13

COT:

• Praise for Rosco’s friend Anthony’s tumor shrinkage
• Prayers for Rosco’s other ailing friends
• Green Thumb’s dad’s funeral service
• Others I’ve forgotten