July 28th, 2017
This morning the pax was not of quantity but of superior quality. Four men defeated the fartsack for some kettlebell action at Tradition. Great weather, clear visibility, although heavy humidity. We met at Bojangles afterward for some coffee and discussion.
Warm up:
Mosey around building
Side Straddle up
Windmill
Monkey humper
Arm Circles
Candace merkins
Michael Phelps
The Thang:
Circle up by the flag:
Low slow squats with bells
Halo x 10 each direction
Obliques x 10 each side
Swing x 250
Curls x 20
Repeat
Carry the bells overhead to Brick City for…
Calf Raise + Curls x 10
Sumo Squat High Pull x 10
KB lat pull x10
Clean and press x 10 each side
Run to road parking lot and back
KB extensions
KB Lunge x 5 each side
Mary:
LBC with bells
Shirt shredder x 15
The W x 15