SLOW IS SMOOTH AND SMOOTH IS FAST KETTLE BURN

Event Date

Jul 28, 2017


FNG-1 Is Ponch

Warm up

20 X SSH IC

10 x Merkins IC

Run around the parking lot

The Thang

TOTAL BODY

Cleans x10 per arm

Snatch X10 per arm

Atlas Swings x20 IC

Side Plank Row x15 per arm

Sumo High Pulls x20 IC

UPPER BODY

Shoulder Press x15 per arm

Incline Merkin off of kettle bell x5 per arm

Chest Press x10 IC

Pull Overs x10 IC

Curls x15 per arm

Skull Crushers x10 IC

REPEAT UPPER BODY

CORE

Sidewinders x10 IC

Russian Twists x10 IC

Side Plank Holds x15 seconds per arm

Figure 8 x10 IC

SOME EXTRAS

Bent Over Row x10 IC

Flutter Kick Chest Press x10 IC

Mary

LBC x15 IC

Box Cutters x15 IC

Dying Cockroaches x15 IC

Reflection
 
1 Corinthians 16:13
Be on alert, stand firm in the faith, act like men, be strong
 
As we go about our daily lives, we always have some temptation creep in. Satan is always out to get us to turn away from God. We need to be able to spot these temptations and turn towards Christ for help. That is how we can stay firm in our faith, but more importantly as men, that is how we stay strong!
 
Moleskin
 
First time being the Q and all went well. 
 
Humidity really picked up and the sweat began to pour out.
 
It was good to see Closer come out to the Kettle Bell workout
 
If I missed anything please put it in the comments