Eight men came out to run as little as possible and lift a few kettle bells.
Warmup: Mosey around cones set up on opposite curbs to get the blood pumping (and get everyone used to the pattern they would be using, diagram below for your viewing pleasure, warning highly technical)
SSH IC X15, IST IC X 10, MT Climbers IC X 10, Merkins X 10
Start at a cone (2,4,6,8,10). That is your first set and then you would progress to each cone doing a total of 30 reps per exercise. In between each set crossing to the other curb and back.
Exercises and crossing movements where:
Chest Press at the cones bear crawl to the other side and back
Goblet squat————-Defensive Slide
Outhouse Curls———–Bunny Hops
Triceps Extension——–Lunge Walk
Lawn Mowers————–Plank walk
Bent Rows—————-High Skips
SA Shoulder Press——–Crawl Bear
Upright Rows————-Duck Walk
Alt. Merkins————-Sprint to Decline Merkins
all with Kettle Bells
LBC X 10, Low Dolly X 10, Low Flutter X 10
1. Good workout everyone. Time went by quick. Wanted to keep everyone moving, but little running involved
2. Welcome out Liverwurst and Banjo Boy. Still not sure how pole dancing got Banjo Boy to kettle bells instead of running, but glad you made it out.
3. Continued prays to @BillyGoat’s family
4. A lot of F3 activity going on including Wings of Eagles Hay Baling (reach out to @SSMinnow), Mint Hill Madness Parade (see @Deuce), Special Olympics Tourch run (see @Gapper), Memorial Day Convergence at Tradition, Q School. Anything I missed please add it to the comments.