The Kettlebell 500

2 PAX posted with to push, pull, lift, and swing heavy things (35lb Kettlebells, to be exact). Cornwallis had two painful ideas…and of course we went with the one we thought would suck more. 10 Rounds of 50 Kettlebell Exercises, flip floping on Q each round. Here’s what we did:

Warm up:

20 SSH

20 Weed Pickers

10 Windmills

50 Mountain Climbers


The Thang:

Rd 1: 50 KB Swings, 50 LBCs

Rd 2: 50 Goblet Squats, 50 Flutter Kicks

Rd 3: 50 KB Curls, 50 Low Dollys

Rd 4: 50 Lawnmowers (25 each arm), 50 Crunchy Frogs

Rd 5: 50 Skull Crushers, 50 Freddie Mercurys

Rd 6: 50 Deadlifts, 20* In the Morning/At Night

Rd 7: 50 KB Chest Press, 50 WWII Sit Ups

Rd 8: 50 Snatches, 50 LBSC (25 each side)

Rd 9: 50 KB Shoulder Presses, 50 Heel Touches (never knew your arms could hurt during an ab exercise!)

Rd 10: 50 KB Side Raise (25 each side), 50 American Hammer

Zamperini back to the car





Spring break has a few out, injuries have a few out, work has a few out. Keep pushing to get stronger and looking forward to having everyone back before long. BEAUTIFUL weather this morning – not too cold and no snow on the roads/paths. Prayers for all PAX who are injured and cannot post. Prayers for everyone who is struggling with seasonal depression / feeling down. Prayers for Cornwallis’ M who starts seeing patients today after 2 weeks of training. Cornwallis has the Q tomorrow for another F3 downPAINment, although he admits to second guessing his plan after getting smoked this morning.


-Zamboni & Cornwallis




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