March 16th, 2020 By Manwich

4 brave Pax ventured out of quarantine and arrived in the gloom for some fresh air and kettlebells. No Q this morning so people’s Q it is.  Hot Pack brought an old Weinke full of turkish get-ups….we’ll save that for the end…….if we have time.  Disclaimer read.

Warm-O-Rama: 

Hot Pack led us on a mosey with butt kickers, side shuffles, backwards run, and carioca.  Circle back up in CBA parking lot.

Manwich led warm-o-rama with 10 IST IC, 20 SSH IC, 10 WM IC, 10 CP IC, 10 MC IC, 10 Tempo Merkins IC.

The Thang: We all took turns calling out some kettle bell exercises.  Everyone followed COVID-19 prevention protocol and used their own bell and stayed a few feet away.

Round1, Manwich:  20 Clean & Press OYO, 20 Two Hand Swing OYO, 20 OH Press OYO, 20 Single Hand Swings OYO.

Round 2, Manwich:  20 High Pulls OYO, 20 Bent Over Rows OYO, 20 Single Leg DL OYO.

Round 3, Project:  10-1 ladder of Curls & Tri Ext. OYO

Round 4, Kilowatt:  20 DL IC, 20 Low Slow Squats IC, 20 Lunges OYO, 20 Calf Raises OYO.

Round 5, Hot Pack:  Walk 1 lap with KB overhead.  10 Turkish get-ups OYO.

Round 6, Manwich:  10 Thrusters OYO, 10 Halos OYO, 10 Lawn Mower Pulls ea.side OYO

Mary: 

Round 1, Manwich:  20 LBC’s IC

Round 2, Project:  20 W’s IC

Round 3, Kilowatt:  15 American Hammers IC

Round 4, Hot Pack:  10 Superman’s IC

Round 5, Manwich:  15 Low Flutter’s IC

Moleskin / COT / Namearama:

• Prayers for the world (COVID-19 outbreak)
• Prayers for all injured Pax and unspoken requests.
• If you have an event coming up that you’d like to announce, don’t forget to write and post a pre-blast.  Template:  https://f3-meca.com/2019/07/20/pre-blast-template/

-Always show gratitude and give thanks!  SYITG

Bell Buster, Kettlebells, Rolling Stone

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