Warm-up
51 IC X SSH #1UpDandelion
15 IC x Cotton Pickers
10 IC x Imperial Squat Walkers
10 IC x diamond merkins
As we progress through the rounds we’ll keep a pattern followed by non-KB exercise. Alternated between 10 IC and 20 OYO not necessarily reflected
Round 1
20 x Curl Left
20 x Kettlebell Squat
20 x Kettlebell Dead Lift
20 x Kettlebell Plank
20 x Curl Right
10 x Dr Ws
Round 2
20 x KB One Arm Swing (Left Arm)
20 x KB Two Arm Swing
20 x KB Alternating Swings
20 x KB One Arm Swing (Right Arm)
10 x Burpees
Round 3
20 x Row left
20 x Skull Crusher
20 x Chest Press
20 x Row Right
10 IC x WTF merkins
Pax lets the Q know that he skipped Right curls earlier …. Guessing this was weighing heavily on their minds as all of a sudden Q was tagged teams 😛 #AccountabilityBooYaa
Round 4
20 x Around the Body Left ie counter clockwise #ThanksShortbus
20 x Air Press
20 x Sidewinder
20 x Around the Body right clockwise
20 x corn cob merkins
Boone Recommended
400M w/ KB
400M quadraphelia w/ KB
As we are maiing our way around the track I tell Boone this is like rucking to which he replies what's that #EHingClass14
Mary
10 IC x KB Russian Twists
10 IC x Superman flutters #Effective
10 IC x LBFC
10 IC x Box Cutter reverse it
10 IC x Tape it back up
Reflection
James 1 2-4
Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything. 5 If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.
Know that suffering will come and the bible and faith provide you the tools to grow and learn from experiences.
MumbleChatter
– Nice to pull in and see all the bells out greeting you #ItsTheLittleThings
– Look Both ways before entering the track #RookieMistake
– Bells aren’t for everyone but we have a solid core that continues to post for SchoolBellz each Friday #WivesLoveBiceps
– Lots of side chats today through the workout, #2ndF
– Open dates on calendar to lead KBs were pounced on #HIMs
– Nice turnout at or sister #NoOffense SVU AO this morning for the Fun Run. For those that didn't post to either this morning you were missed and expect to see you out tomorrow.