Super hot outside and during yesterday’s “walking errands” much fun and adventure was had. Check in on my Instagram account to see some weird trees, a mutant cardboard creature and other relevant items. In other news… The PCC! Progressive Calisthenics Certification Workshop Photos are LIVE!!!!! Dragon Door posted all 533 photos from the recent PCC workshop we had in St. Paul, MN — check it all out on Facebook! And LIKE the Dragon Door page if you haven’t already, lots of good things happening there. Likewise it appears the SLEEPING Dragon Door on Twitter has awoken, so follow there too!
Hot and Heavy – a Kettlebell and Bodyweight Workout… nearly rained out, but we moved it to under the building! HURRAH!!!!!
We warmed up with Primal Move then..
5 minutes of practicing alternating kettlebell get ups.
Before scrambling to throw everything back into the big garden wagon (capacity 700lbs) and team push/pulling it. (you can skip this part if it does not rain on you.)
Everyone grabbed a heavy kettlebell and a lighter kettlebell for this circuit (example: one strong lady participant had a 22kg and a 14kg at her immediate disposal)
3 Rounds of 45 seconds on, 15 seconds rest/transition (for a slightly “easier” time 30seconds on 30 seconds rest can work too… always active moving rest. ALWAYS)
- Heavy kettlebell frog hops*
- Had it not rained, we would have done Battling Rope “up downs” but opted for sprawls instead (Bud Jeffries inspired – burpees with no jump or push up)
- Swing, Clean, Press, switch, Swing, Clean, Press, switch
- Goblet Squats (light bell)
- Push ups at appropriate progression
Following a rest and a whole lot of water, and being very thankful for the bottle of natural bug repellent a local merchant (more on them soon) loaned me… we proceeded.
- Plank rows 10/side (moderate kettlebell rowing, other hand elevated on heavy bell)
- 12 Tuck ups
- 12 Heavy kettlebell swings
- Hot potato with light kettlebell, counting to 40
- repeat twice, resting as needed — this is on the participants “own time”
Finally we finished up with some joint mobility, handstand practice, and getting some folks closer to a 1 arm handstand for fun. Good times!!!
Here’s a snack from earlier:
As promised… 12 seconds of coffeebreak, and my fun but not so willing barista (you are a good sport, and I appreciate that) making a very fabulous iced Americano, which is something I was previously snobby about, but like now. It was over 90 degrees out today for gosh sakes… Make sure you listen to the sound on the two videos, it’s very silly.
Other goofball things that happen throughout the day – this was before they let me taste test 8 different local hot sauces (all of which were very good, and 2 of which are still in the prototype phase) Here’s 12 seconds of what happens when I go on a break… Part 1: https://vine.co/v/hBQpmduMOnp Part 2: https://vine.co/v/hBQpQual6zd
*Frog hops as demonstrated by the Man of Steel himself!
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