Bottoms Up

23 men drank up some pain at Diamondhead Monday morning.  Here’s how it went down…

 

Warm-up

SSH x 15

Imperial Walker x 15

Mountain Climber x 15

Copperhead Squat x 15

LBC x 15

 

Set 1 

Three times through – 5, 10, & 15 reps a piece

Goblet Squat 

Push Press R

Push Press L 

KB Sit Up 

Renegade Row R

Renegade Row L

 

Plank

10 Merkin ic

10 Heels to Heaven ic

10 Freddie Mercury  ic

 

Set 2

Three times through – 5, 10, & 15 reps a piece

KB Swing 

Clean R 

Clean L 

Merkin 

KB Bottoms Up R 

KB Bottoms Up L 

 

Plank

10 Merkin ic

10 Heels to Heaven ic

10 Freddie Mercury  ic

 

Set 3

Three times through – 5, 10, & 15 reps a piece

Tricep Extensions 

High Pull R 

High Pull  L

Carolina Dry Dock 

KB Lunge R 

KB Lunge  L

 

Plank

10 Merkin ic

10 Heels to Heaven ic

10 Freddie Mercury  ic

Wood Chopper R x 10

Wood Chopper L x 10

KB Bottoms Up R x 10

KB Bottoms Up L x 10

 

Mary

LBC x 15

Dolly x 15

Dying Cockroach x 15

KB Chest Press x 15

KB Flutter x 15

KB Alternating Toe Touch x 10

 

NMM

Reps, reps, and more reps.  If your arms and legs are not hurting you right now, consider yourself to be in far better shape than the Q.  Lots of one-handers, leg work, and minimal rest between sets that was originally going to include wide arms.  Nice takeout by Rev (something about cats, dogs, laser pointers, and temptation).  It made a lot of sense if you were there.  Thanks to all for coming out.

 

Playlist (inspired by the kettlebell bottoms up):

Alabama Song (Whisky Bar) – The Doors

Whiskey Man – The Who

Spill the Wine – Eric Burdon, War

Rudie Can’t Fail – The Clash

One Scotch – Admiral Bailey, Chaka Demus

Brass Monkey – Beastie Boys

Gin And Juice – Snoop Dogg

Cigarettes & Alcohol – Oasis

Beer -Reel Big Fish

Beer for Breakfast – The Replacements

Polar Opposites – Modest Mouse

All the Wine – The National

A Certain Romance –  Arctic Monkeys

Leave a Reply