We had 4 for Kettle Bellz and 2 runners this morning at ELHS. Sparrow, Travolta, Iron Horse and Dirt for Kettle Bellz while Mater and Sonar did some running in Cougerville.
Sparrow had Q fatige after leading two workouts this week so I decided to take the lead.
After the disclaimer we warmed up with:
Mountain climers IC x 20
Downward dog stretching
Toy soldiers IC x 10
Imperial storm troopers IC x 1o
Go to the steps for calf raises IC x 15
Run a modified Sparrow circut around the parking lot stopping for 6 reps of the following exercises:
Burpees
Dips
Step ups (each leg)
Bear crawl to the light behind the activity busses.
Lunges (each leg)
Merkins
Squats
Burpees
Mosey to the front of the school where it was dry
Ring of Fire with ABB work:
Hold LBC position while we each did one LBC one after another, then two, then three and so on up to 7
Hold flutter kick position while we each did flutter kick one after another, then two, then three and so on up to 7
Hold Freddie Mercury position while we each did Fredie Mercury’s one after another, then two, then three and so on up to 7
10 big boy sit ups OYO
Ring of burpees where we each did one burpee one after another. Went around 10 times.
Mosey back to the start for kettle bell work.
calf raises IC x 15
Curls IC x 6
Presses IC x 6
Skull crushers IC x 6
Upward rows IC x 6
Squats IC x 6
Bent over rows IC x 6
Dead lifts IC x 6
Rinse and repeat x 2
Curls with elbow on kee IC x 6 each side
Around the world swings x 10 each way
Allen Iversons x 10 each way
One more round of slow calf raises
Thanks for sowing up today gentlement!
Dirt_DEN
Lots of prayer requests today:
Mater and his family
Dr Doolittle’s M
Travolta’s M and aunt
Iron Horse’s friend
Others