KB with a little running

Event Date

Oct 26, 2021


Warmup

 

Slow mosey to the end of the parking lot 

15 SSH

10 carrot pullers 

10 windmills 

10 Imperial stormtroopers

 

Grab KB head to other side of parking lot with smaller sections 

 

Thang

 

4 corners stack but also increasing squares

 

KB corner

Mericans corner

V-ups corner 

Carolina dry docks corner 

 

10 KB swings 

10 KB skull crushers 

10 KB curls 

10 KB up right rows

10 KB shoulder press 

10 KB squats 

10 KB lawnmower pulls each arm 

10 KB kid launchers (press at 45 degree angle)

10 seal claps 

5 each arm kB clean

 

Run to the next corner 

10 mericans 

Run to the next corner 

10 V ups

Run to next corner 

10 Carolina dry docks 

Run back to KB 

 

Square gets bigger and increase the reps by 2 for each lap until you reach 20 count for each exercise.  We only made it to the round of 16 reps. 

 

Last lap included 3/4 the parking lot 

 

Mary

 

Mason twist w/ KB

V up w/ KB

LBC alternating knee up

Dot the i w/ KB

Sit up to shoulder press w/ KB

 

 

Recover recover 

 

Moleskin 

 

I thought this morning was going to end up being a sad clown car but with a couple of minutes to share three cars rolled in.  Great to see Firestone,  Tommy Boy & Toxic.  Everyone worked hard this morning and not too many complaints about the music.  The weather was nice with a slight breeze.