June 14th, 2021 By YellowCake

Kettlebells continues to be my favorite workout of the week.  I’m not sure why, maybe because it combines maximum effort with little to no running.

4 other men showed up just in time for me to remind them I am not a pro and they can follow me if they want to.

A short little walk to the ticket booth for some warmups.

The Mummy (we learned that one Friday thanks to Poutine, so I thought we should do it for those not there on Friday. Thankfully Buck was there and pointed out I was doing it wrong!  We got it corrected and everyone did it.)

Toe Sweeps

Imperial Storm Troopers

Arm circles

Phelps

Now on to the main event.  I’m still taking it easy on my knee, so this was upper body and core.  It’s good for the beach bod, but Grassy Knoll is worried about getting chicken legs since we didn’t do any squats.

40-30-20-10 ladder:  Exercise 1 do 40 reps, Exercise 2 do 10.  Then 30 & 20, then 20 & 30, then 10 & 40.

Merkins and flutter kicks

Farmer carry to courtyard

Curls and LBCs

Farmer carry around the circle drive back to the courtyard

Tricep extensions and RBCs

Farmer carry to the ticket booth

Chest press and WWIIs

Farmer carry to the brick wall and back

Upright rows and low dollies for the final two minutes, and RECOVER-RECOVER.

Prayer requests:

Shooter’s dad passed away

Buck traveling for work this week

 

the RESPECTS are continuing to show up in numbers greater than the young guys.  Great job to them.  The young pups need to step up!

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