9 strong for a kettle bell beatdown with a few burpees
2 for the #the standard
Warmorama:
- SSH x 25 IC
- Mosey to the next stopping point w/ high knees and butt kickers
- IST x 15 IC
- Cotton Pickers x 15 IC
- Walking Toy Soldiers x 15 IC
The Thang:
Grab your kettle bell and meet at lightpole
Burpee Suicides: run to each light pole and perform 5 burpees (4 poles)
Round 1 Kettle Bells:
- Curls x 15 IC
- Skull Crushers x 15 IC
- Kettle Bell Swings x 15 OYO
- Squat to Press x 15 IC
- Lawn mowers x 15 OYO(each arm)
- Upright rows x 15 IC
Lap around island
- Muhammed Ali’s x 20 IC
- Incline mericans x 10 IC
- Decline Mericans x 10 IC
Round 2 Kettle Bells:
- Curls x 12 IC
- Skull Crushers x 12 IC
- Kettle Bell Swings x 12 OYO
- Squat to Press x 12 IC
- Lawn mowers x 12 OYO(each arm)
- Upright rows x 12 IC
- Mericans w/ one hand on bell x 10 OYO(each side)
Burpee Suicides: run to each lightpole and perform 5 burpees (2 poles)
Round 3 Kettle Bells:
- Curls x 9 IC
- Skull Crushers x 9 IC
- Kettle Bell Swings x 9 OYO
- Lawn mowers x 9 OYO(each arm)
- Mericans w/ one hand on bell x 10 OYO(each side)
- Upright rows x 9 IC
Run lap around island
Round 4 Kettle Bells:
- Curls x 6 IC
- Skull Crushers x 6 IC
- Kettle Bell Swings x 6 OYO
- Lawn mowers x 6 OYO(each arm)
- Mericans w/ one hand on bell x 6 OYO(each side)
- Upright rows x 6 IC
Mary:
- Burpees x 10 OYO (Uncle Rico)
- Pretzel Crunch x 10 IC /each side (Fescue)
- LBC x 20 IC (Caboose)
Recover, Recover
Moleskin:
Thanks to Gypsy for the opportunity to Q the Dragon Slayer. This was my first Q at this AO and man there are a lot of toys here to play with…….I’ll keep that in the back of my head for the next time. It was an honor and privilege to lead such a great group of guys this morning….you guys killed it. I’ll be back for sure, so thanks again for all that came out this morning.
Until next time
-E