Mike's co-worker says, "I want to workout with you guys sometime."
Mike says, "Ok, today's workout is short, I've got to get to a meeting."
Mike's co-worker says, "That's ok, I'll try it anyway."
The co-worker works out with Mike and his crew. It was a quick workout that didn't involve much weight or any complex movements. After the workout...
Mike's co-worker says, "That's all you guys do?"
Mike says, "Come back tomorrow."
The next day they do the 'Estok'.
The following day...
Mike's co-worker sheepishly walks up to Mike and says, "I can't move."
(at least that's how I remember him telling the story.)
Use a kettlebell for the WOD if you have the movements down, otherwise use a dumbbell.