7 PAX posted up at Womble at 0530 hrs anticipating some soggy snatches.
Today marks the first day that South Wake’s new kettlebell workout officially has a name: CRAZY IVAN
Midget showed up in the knick of time and saved the day with spare bells.
Warmup:
Circled up for: (all IC)
SSH
Imperial Walkers
Hillbillies
Merkins
Planned on introducing my new favorite warm-up exercise “happy jacks” but it was early and I forgot.
The Thang…
BATAAN DEATH MARCH W/ THOR (sledge hammer):
Rapid mosey in a single file line. The last person carries the hammer, he drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy picks up the hammer and runs to catch the group, he passes the hammer to the (new) last Pax, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.
After PAX participation was complete (approx 1.5 laps around the soccer field track) we moseyed to the previously placed tire and circled up for some…
MONKEY IN THE MIDDLE:
The man in the middle performs “Hammer of the Gods”:
Smash the tire with the sledge hammer 20x (ten each side). While he does that, the circle of men around him perform the prescribed exercise. When the Monkey in the middle completes 20 reps he yells “go!” And all PAX sprint for the wood line (approx 25 yds) and back AYG. Then a new man takes the hammer and becomes the monkey and the circle around him begin a new exercise. After all PAX had a turn playing primate with the hammer…
A second round of MONKEY IN THE MIDDLE began but instead of sledge hammer, the man in the middle performed “double hose slam burpees.” With a 2.5″ diameter fire hose stretched out and doubled over, the monkey picks up both couplings and slams them from overhead x2 and then performs one burpee. That’s one rep. After five he yells “go!” And we sprint. We rotate in the same fashion as before. The exercises completed by the PAX in the outer circle included but were not limited to:
(KB=kettlebell)
KB halos
Right hand KB snatches
Left hand KB snatches
2H KB swings
KB Figure eights with hold
1Leg KB dead lifts
KB cleans
KB presses
KB goblet squats
2H clean and press
KB burpees
After two complete rounds of monkey in the middle all PAX performed bear crawl KB drag to wood line.
Cusak on return from wood line.
Traditional Tabata (20 sec work/10sec rest x8 for a total of 4 mins per tabata)
Tabata 1-
Snatch right
Snatch left
Goblet squats
Snatch right
Snatch left
Goblet Squat
Snatch right
Snatch left
Tabata 2-
Swing left
Swing right
Burpee
Swing left
Swing right
Burpee
Swing left
Swing right
Tabata 3-
Clean right
Press right
Clean left
Press left
Clean right
Press right
Clean left
Press left
Thus concluded Crazy Ivan. All 7 PAX moseyed to Cletus at the shelter on the other end of the park. We arrived just in time for Banana Seat to permanently ruin AC/DC for us with “Thunderstruck burpees” followed by Mary and COT.
Great pain was felt by all.
-Biff
