Warmup
Arm circles followed by love yourself
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches IC
Session 1 (IC – 4 counts)
30 x OYO Russian Swings (eye level swing)
10 x IC Row Right
10 x IC Row left
10 x IC Goblet Squat
10 x IC Skull Crusher (tricep extension)
10 x IC Suitcase swings
10 x IC Sidewinder
10 x IC goblet curl right
10 x IC goblet curl left
10 x IC goblet curl
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches IC
Session 2
30 x OYO 'Merica Swings (swing to top overhead)
10 X IC Goblet Thruster
10 x IC push press (chest to overhead)
10 x IC Hammer Curl Right
10 x IC Hammer Curl Left
10 x IC Goblet Squat Curl
10 x IC Around the Body right
10 x IC Around the Body left
10 x IC Russian twists
10 x IC Clean jerk left
10 x IC Clean jerk right
Wall sit with 10 x IC KB Air Press
25 x LBCs IC
25 x Reverse crunches IC
Oh we did Mary all right so we will go around the horn for PAX choice
Hefty – 10 IC Kettlebell plank underpass thing
Spork – 10 OYO KB Merkins
Crawdad – KB on chest leg lift something 15 each side IC
C# – WW1 Situps with KB IC
Reflection
1 John 2:11 (NIV) But anyone who hates a brother or sister is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.
Moleskin
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Fun chatter as always afforded by remaining stationary during KBs
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Spork wants to run, lookout tomorrow mustang. I tried talking him into a murph except throwing in 400 count ab work … lucky for those at mustang tomorrow he declined
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You aren’t getting stronger driving the KBs around in your car trunk
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THC was musical and everyone kept a safe distance
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Kettle Bell did not see his shadow this morning … spring is around the corner