First Fire up Monday of 2021

by | Jan 4, 2021 | Backblasts | 0 comments

Welcome the First Monday of 2021 with Man Maker kettlebell workout

 

Mosey to BBQ for Warmorama

Warmorama

 

 

  • Wait… the Disclaimer. It was given, “ I’m NOT….,This is self policing, stop or modify the exercises as required!’  even though it may not hold up in a court of law.
  • Run around the parking lot by the school

Mosey back to center of parking lot

  • SSH X 20 IC
  • FrontSC X10 IC
  • Monkey humpers X10 IC
  • Windmills X 20 IC
  • Imperial storm troopers X 10 IC
  • Carrot pullers X 20 IC

The Thang

 Nonstop combo 5 Reps

  1. Single Right hand kettlebell swingX 5 reps
  2. Single Right hand kettlebell clean ,snatch X5 reps
  3. Single Right hand kettlebell swing SquadX5 reps
  4. Single Right hand kettlebell row X5 reps
  5. Single Right hand kettlebell merkin slow X5 reps
  6. Single Left hand kettlebell swingX 5 reps
  7. Single Left hand kettlebell clean ,snatch X5 reps
  8. Single Left hand kettlebell swing SquadX5 reps
  9. Single Left hand kettlebell row X5 reps
  10. Single Right hand kettlebell merkin slow X5 reps

Mosey back again to to the set no break 3X

follow with farmer walk with Right hand the the light pol and back with left hand to base position

Omega called 10 burpees

 

Mosey back again to do 2X sets

follow with farmer walk with Right hand the the light pol and back with left hand to base position

Titan called 10 burpees

 

Mosey called Soprano for the next exercise- bicep curls X20IC

Mosey called Omega for the next exercise-skull crushers X20 IC

Mosey called Jersey Boy for the next exercise; side abs oblique R/L X15 IC each sides

Mosey called cousin Eddie who skipped Stapler,lol, on 6 kettlebell abs twists X20 IC

beep..beep  Mosey timer rang 5 minutes to go

Mosey called Staple for the next exercise- chest press with flutter kicks X20 IC

 

Mosey finished the last minute on 6 for strecthing

 

Recover..recover, namemorama

annoucement…suddently Stapler run towards me and annouced that he passed the Master Q of Man Maker to me

 

It was honor to accept this and lead these fine men in Fitness, Fellowship, and Faith this morning. 

 

Thank you all for continuing to push me both spiritually and physically. 

 

Remember the new resolution for this new year!!!

 

second annoucement for the runners; I got the invite from F3 The Crick Raleigh to join the 500 mile in 2021 club

www.strava.com/clubs/F3_gump_500

Have an awesome Monday and an easy week everyone!!!!

 

 

 

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