8 brave souls entered The Cauldron, Iron sharpened Iron and all left stronger.
Warm-o-rama
SSH X 20 IC
IST X 20 IC
Cotton Pickers X 20 IC
Windmills X 20 IC
Stretching of shoulders and triceps prior to KBs
Main Event – Horseshoe inspired kettlebell exercises with sets of 20, add an exercise up to 5 with 75 yard run UPHILL and back, 6-10 sets drop first, then 2nd, etc… Total of 100 reps each exercise and 1500 yards running.
Exercises
Sumo Squats
Curls
Overhead shoulder press
KB Mericans with one hand on the bell, alternate at 10
Around the World
Skull crushers X 15 IC
Single arm overhead press each arm X 6 IC
Kettlebell lunge walk X 25 yards
Figure of 8's X 20
Chest press X 20 IC
MARY
Rosalita X 20
Low Dolly X 20
LBC X 20
Dying cockroach X 15
1 minute plank
NAKED MAN MOLESKIN:
1) Expectations when I lead per AMEN – no running and no burpees – he was half right
2) Quiet pax this morning, events of the past few days had everyone in a somber mood. Tremendous job taking us out Spare
3) In case you hadn't heard, the Cavs won the NBA championship! Congrats again to my fellow Buckeye Spare and all the Buckeye pax who have waited ever so patiently for a championship!
4) Bickering amongst Hallelujah and Little Ben = Brotherly love. See it in my house on a daily basis.
5) As always, it was an honor and privilege to Q this AM. Thanks Spare.
Aye,
Outlaw