Have Kettlebell will travel

YHC has had a LONG week and decided the best way to end it is with six of Tradition’s finest men in the gloom.  As I was arriving right at 5:30am, the pax were determining if they were going to do a people’s Q.  YHC hopped out of his car, yelled “disclaimer” and we were on our way.

Mosey around the church while ignoring the mumblechatter about this being a KB workout so why are we running.

20 SSH

10 IST

Arm circles

Tricep stretches

Bicep stretches

The thang:

Start at back left corner of the church. 25 chest presses OYO.

Mosey with KB extended overhead to back right corner.   25 skull crushers OYO.

KB lunges halfway then mosey with KB extended overhead to front right corner. 25 Mason Twists OYO.

Mosey with KB overhead to left front corner.  25 KB lunges each leg OYO.

Mosey with KB extended overhead back to parking lot.  Five KB burpees.

Mosey with KB overhead to the pull up bars.  5-1 ladder (e.g., five pull ups, 1 curl each arm, four pull ups, 2 curls each arm, etc.).

Mosey with KB overhead to hill for another 5-1 ladder!  Five KB squats at the top of the hill, one merkin ar the bottom, then 4 and 2, etc.

Mosey with KB overhead to the pull up bars.  3-1 ladder of pull ups and curls.

Mosey to parking lot for pax lead exercises/Mary.

R2D2 – 25 lawnmower pulls each arm

Raptor – 25 love handle burners

Major Pain – 21 curls for the girls

Survivor – 20 skull crushers

Maximus – 20 KBS swings

Conchito – 15 shoulder presses each arm

Moleskin:

Thanks for allowing me to lead this morning!

Event on Saturday, May 9!  Come!  Talk to Prison Fruit, Jelly, or Buckwheat for details.

Davis Lake AO launching on Sat., May 30th at Davis Lake clubhouse!  Spread the word to current Pax and potential FNGs!