The Rock is at its core weightlifting- and bigger muscles are developed from heavier weights.
With that logic my 50 pound-kettlebell was shared so that everyone did 2 sets of single-arm swings or 20 double-arm swings with the beast, some dug deep and did another exercise before passing it on. Most kettlebell exercises were done single arm to encourage greater core strength through managing instability.
17 for kettlebells- Porker, Hurdle, Contra, and Loveshack ran but were back for COT for 21 total.
Warmup
Loop around the AO – High Knees, Buttkickers, and Karoake
Side Straddle Hop x 20
Cotton Pickers x 10
Mountain Climbers x 10
Merkins x 10
Imperial Stormtrooper x 10
Kettlebells
Single Arm Kettlebell Swing x 10 each arm (repeated every other exercise with 50-lb bell rotation)
Slow Deep Squat x 10
Renegade Merkin x 10 each arm
Side Lunges x 10 each leg
Single Arm Curl x 10 each arm
Single Arm Skullcrusher x 10 each arm
Lawnmower Pulls x 10 each arm
Reverse Lunge x 10 each leg
Upright Row x 10
WWII x 10
Slow Deep Squat x 10
Mary
PAX choice around the circle, notably Heels to Heaven by Deadpool and Burpees by Mailman. WWII are also notably easier without a kettlebell.
Announcements/Prayer Requests
FNG is LadyBug’s 2.0 and now known as ManU.
It was an honor to lead this group for my virgin Q, I’m a better man due to F3 – thank you all.