July 16th, 2019 By Ambassador

Two relative newbies – Juice and Warwick – showed up for a kettle bells workout Monday and suffered through a rectally-extracted workout created on-the-spot and badly cadenced. Nonetheless we ended sweaty and new connections made.

Warmorama consisted of a series of stretches for legs, back and neck prior to throwing around the kettle bells. This was followed by
Side Straddle Hop (X25)
Storm Troopers (X15)
Cotton Pickers (X15)

Kettle Bells / Dumbbells:  (5) exercises x (3) sets                                                                                                                                                                                                                                                            Roman Dead Lift (X10)                                                                                                                 Lawnmowers (X10 each arm)                                                                                                           Standing Tricep Extensions (X10)                                                                                                       Skull Crushers (X10)                                                                                                                                Figure 8’s (X10)

Second Set – Repeato with X15                                                                                                            Third Set – audibled Chest Press (on back) and Merkins (on kettle bells)

Quick set of LBCs, Mason Twists, and Duck Waddles to warm down. Ended with Circle of Trust and only slightly past time.

Thanks for your patience guys – good workout despite the cadence challenges!

 

---