3 men showed for an OTB KB at Birkdale Village this morning.
WARMORAMA
SSH x 20 IC
IST x 10 IC
Cotton picker x 10 IC
Toy soldier x 10 IC
Arm Circles
The Thang:
10 Rounds – starting with 10 count, moving down one rep each round until you get to 1
Kettlebell Squat
Kettlebell Bent Over Row
Kettlebell Upright Rows
Kettlebell Full Curl
Kettlebell Overhead Press
Kettlebell Skull Crusher
Kettlebell Burner (8 count – deadlift, curl, overhead press, skull crusher, back down to squat)
Kettlebell Chest Press
Kettlebell Mason Twist
Kettlebell Swing
‘Mericans
WWII Sit Up
Mary – In cadence
20 LBC's, 20 Low Flutters, 20 Rosalita's
COT
MOLESKIN
Kettlebells and high humidity, who could ask for more?
Great fellowship after at Birkdale Starbucks. Gnarley Goat, Hall Monitor, Omega, Moses and Kid Rock joined us. All wished we had let them know we were doing a KB this morning. Apparently the Murph was particulary rough today.
Deep Dish, Holiday, Little Professor