10 PAX showed up for a KB beatdown at #The Cauldron 

Warmarama: 

-Mosey around DPK – long route…

-SSH x 25

-ISP x 15

-Long Snapper x 15

-Slow Windmill x 15 

-Hill Billie x 15 

The Thang – Phase I 

-KB Curls x 15 – run up ramp – Mercans x 10 – run up ramp – follow exit to ground level  

-KB Skull Crushers x 15 – run up ramp – Mercans x 10 – run up ramp – follow exit to ground level  

-KB Shoulder Presses  x 15 – run up ramp – Mercans x 10 – run up ramp – follow exit to ground level  

-Block Presses x 15 – run to the first island Mercans x 10 – back to blocks 

-Block Skull Crushers x 15 – run to the first island Mercans x 10 – back to blocks 

-KB Row R  x 15 – run up ramp – Mercans x 10 – run up ramp – follow exit to ground level  

-KB Row L  x 15 – run up ramp – Mercans x 10 – run up ramp – follow exit to ground level  

Mosey around DPK – circle up 

-Step Ups x 20 

-Dips x 15 

-Step Ups x 15

-Dips x 15

The Thang – Phase 2

-KB Curls x 15 – run up ramp – Jump Squats x 5– run up ramp – follow exit to ground level  

-KB Skull Crushers x 15 – run up ramp – Jumo Squats x 5 – run up ramp – follow exit to ground level  

-KB Shoulder Presses  x 15 – run up ramp – Jump Squats x 5 – run up ramp – follow exit to ground level  

-KB Swing x 20 – run up ramp – Jump Squats x 5 – run up ramp – follow exit to ground level  

-KB Shoulder Rows x 15 – run up ramp – Jump Squats x 5 – run up ramp – follow exit to ground level  

Mary: 

-Low Flutter x 15 

-WWII x 10 

-High Plank to Pigeon – R 

-High Plank to Pigeon – L 

-Catchers Pose 

Recover Recover 

Moleskin: 

An incredible effort was made by all this morning! 

It was great to have an FNG in the group this am, hope to see you back!

Happy Veterans Day to all who serve our Great Country! 

Thanks for letting me lead! 

POS