BnW – A Little Bit of Everything

BnW – A Little Bit of Everything

QIC: @woodpecker

Date: 06/11/2025

PAX: @Bluto @Interference @Mater @F3 Singing Cowboy @Airbag @bam @Lemming @Lucky Charms @manscape @woodpecker

10 gathered on a humid Wednesday morning to begin warmups. Side straddle hops, Imperial Stormtroopers, Overhead claps, Seal Claps….followed by a quarter mile flat jog.

The Thang:

Disclaimer: If you want to know the correct way to do these exercises (and not the way the Q demonstrated). See this article and this video.

The goal this morning was to introduce some new KB exercises, bring back a previous shenanigan style activity, and have fun….all while strengthening our glutes, hamstrings, quads, and calves.

Exercises were conducted in a Tabata style. Q surprised/confused Bluto requesting a workout exercise, but then supplied him with the answer.

The first new KB workout (Staggered Stance Single Arm Kettlebell Swing) was paired with LBCs.

Set-up: Stand with your feet shoulder width apart. Slide your right foot back so the toes line up with your left heel. Lift your right heel off the floor and turn your right leg out to roughly 45-degrees. Grab the kettlebell with your left hand. Bend your knees and push your hips back to prepare for the first rep. Ensure your back is neutral and that your right arm is positioned behind you.

Action: Swing the kettlebell in between your legs then stand explosively to swing the kettlebell up. Swing your right arm forward during this motion. Stand tall and squeeze your left glute and quad to finish the swing. The kettlebell should swing to chest height. Let the kettlebell float down before bending through the knees and hips to receive the bell between your legs. This is one rep.

Then we took to the hill to run sprints. Sprint to first mailbox, walk down. Sprint to second mailbox, walk down. Do what you can to the third mailbox, walk down.

Back to the parking lot for the next learning endeavor: Reverse Crunch Single Leg Lower paired with with Interference’s selection – Plank Jacks.

Set-up: Lie on your back with your kettlebell placed above your head. Hold the handles of the bell and bring your knees to your stomach. Flex your ankles to bring your toes towards your shins.

Action: Lift your hips off the ground as if rounding your back towards to your pelvis. Use the kettlebell as an anchor. A heavier bell will act as a better anchor. Keep your hips in the air while reaching one leg away from you. Return the leg to your torso and switch sides.

YHC struggled to keep his head on the ground. Interference advised putting the KB on my head, oddly this worked quite well. I guess I need a heavier bell.

PAX were behaving well so we took to the tennis courts for a little fun. Mater and Singing Cowboy were designated as Bears. Remaining 8 were told to be Bunnies. Bears can only move by doing bear crawls or lunges. Bunnies can only hop. If a bear tags you, you must do 5 burpees and then you morph into a bear, but “first” bear becomes a bunny. Somehow at some point we ended up with 3 bears…not sure how that happened. This was horribly painful. We only lasted 1 song.

Back to the parking lot for another new KB exercise. Single Leg Hamstring Bridge paired with curls (selected by Airbag).

Set-up: Lie on your back with the kettlebell placed near your feet. Place your right forefoot on top of the bell with your right knee slightly bent. Dig your left elbow into the floor, bring your left knee toward your torso, round your low back slightly and reach for the ceiling with your right arm.

Action: Press your right forefoot into the kettlebell to lift your hips in the air 2–3”. Hold this position for the recommended time. Continue to dig your left elbow into the floor during each hold.

The group was excited to hear there were no more hill repeats. Instead, we made 2 laps around the parking lot and sprinted the longer portion 2x. Workout was finished with a few more Staggered Stance Single Arm Kettlebell Swings and 1 minute of plank.

COT:
-Lunch Bunch this Friday, Bailey Park, 11:30am – 12:30pm
-Mater has a Bible Study he is conducting at New Church. This started 6/10 and will be a 5-week study of Galatians. 6:30-8:00pm. Anyone is welcome! See the link for more info and to sign up. https://newchurchnc.churchcenter.com/groups/seasonal-groups/galatians-men-s-bible-study

Prayers:

-Singing Cowboy’s Mom, lost a dear friend: Ms. Nancy, prayers for Cowboy’s mom and Ms. Nancy’s family

Thank you for the opportunity to lead @Transcript! YHC left the keys in the 3rd mailbox on the right. The one that is a little further than it looks!