AO: ao_the-iron-cage
Q: Bunsen
PAX: Flo, Disco, Boondocks, Matlock, Bunsen
FNGs: None
COUNT: 5
YHC had an opportunity to Q, so I crushed the sign-up button and then thought: what are we going to do??!! Uncle Google must have a good answer, and ChatGPT must have an even better answer. So, the computer was revved up, and at the prompt I typed: “create a kettlebell workout for men that lasts 40 minutes.” Bob’s your uncle…here we go!!

WARMUP:
Sun Gods x 10IC forward, x10IC reverse
Good Mornings x 10 IC
Copperhead Squats x 10 IC
SSH x 10 IC

THE THANG:
Circuit 1 – Power & Hinge Focus
Perform 3 rounds, 40 sec work / 20 sec rest:
– Kettlebell swings
– Goblet squats
– Merkins
Circuit 2 – Strength & Upper
Perform 3 rounds, 40 sec work / 20 sec rest:
– Kettlebell overhead press (left arm)
– Kettlebell overhead press (right arm)
– Renegade rows
Circuit 3 – Legs & Core Stability
Perform 2 rounds, 45 sec work / 15 sec rest:
– Kettlebell front rack reverse lunge (left leg)
– Kettlebell front rack reverse lunge (right leg)
– Plank pull-through (drag KB under your body side-to-side)
Circuit 4 – Explosive & Conditioning
Perform 3 rounds, 30 sec work / 15 sec rest:
– Kettlebell clean & press (alternating arms)
– Kettlebell high pulls
– Burpees (I mean…I didn’t ask for them, but it probably knew who was asking for the routine…)
Finisher (4 minutes – EMOM)
Every minute on the minute, for 4 minutes:
– 10 kettlebell swings
– 5 kettlebell thrusters
Rest in the remaining time each minute.

MARY:
Farmer’s Carry around The Cage (x2 – alt arms)
American Hammers x 20IC

ANNOUNCEMENTS:
Fire Pit Friday Oct 3 at Go Blue’s house
Book Club – The Ball and The Cross

COT:
Prayers for healing Liz (Flo’s M), and Polina (Bunsen’s M)
Praise Albena (Bunsen’s 2.0) for her 18th birthday
God be with all of us men, guide us, give us strength.