Five PAX shunned the fartsack and braved the Purple Rain for a Kettle Bell Party… Like it was 1999!
THE THANG
Warm UP
Run a lap
SSH – 20
Windmill – 10
Bend & Reach – 10
Arm Circles
Triceps Stretch
Thigh Stretch
Round One – Little Red Corvette
The PAX partnered up for some sprints, and tough KB exercises.
Partner One – Sprint – KB Sumo Squat w/High Row
Partner One – Sprint / Partner Two – Double KB Lateral Raise
Partner One – Sprint / Partner Two – Double KB shoulder Press
Partner One – Sprint / Partner Two – Double KB Row
Flapjack & REPEATO after each set
Round Two – Let's Go Crazy
After a round of way too much running, the PAX pushed themselves through the paces with some tough KB classics.
Goblet Squat Hold – 15 seconds (2 sets)
Goblet Squat – 15x (2 sets)
Double KB Curl – 15x (2 sets)
KB Calf Raises (Flat) – 20x (2 sets)
KB Triceps Extension – 15x (2 sets)
Overhead KB Press – 10x
Lawnmower – 15x e/s
One Arm Overhead KB Press – 10x e/s
Power to the People – 10x e/s
Round Three – When Doves Cry
The PAX got on the move again, and by this times YHC was starting to gas, and I thought, "Maybe I'm just too demanding? Maybe I'm just like my father too bold?" Either way, withe finish line in sight, we finished strong.
Lunge to Middle Island
SkullCrusher – 15x
Zamperini Walk to Stop Sign
KB Curls – 15x
Zamperini Walk to Middle Island
Clean and Press – 10x
Walking Skull Crushers back to starting point
Teabag Squat – 15x
Mary
Moleskin
1. Great work by the Pax today. It would have been a good morning to sleep in with the rain and all.
2. Remember the prayer requests for all those mentioned this morning, especially our HTL Brothers.
3. Frontier is looking for Qs all next month. Show up and show out!
#Spare