Great group this morning. Lots of "Respect" and no "Hate" this morning. We had no one under 40 years old including the four honored with "RESPECT". Regardless of our median age, we kicked some tail. Great effort everyone.
Pleasure to lead as always.
FNG-1 is Squeeze
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
15 OYO Merkins
THE THANG
Zamperini to the front of the gym
Four KB exercises. 10 reps each. Each round four times.
Kettlebears from curb to parking lot line between each round.
-Round one-
KB Merkin- alternate R and L
Squat
Curl
KB American swings
-Round two-
Shoulder press- alternate right and left
Lunges
Overhand curls
Russian swings
-Round three-
Skull crushers
Sumo squat
Lawn mower rows- alternate right and left
Atlas swings
-Round four-
KB pass throughs
Step out squats
Quadfectas
Single arm KB swings- alternate right and left
MARY
15 Low flutters
15 Hello Dollys
LBC (IC) x 15 IC
10 Hanoi Janes R and L