Kettlebell Rock 2021

28 degrees didn’t scare away 4 HIM this morning!  With frozen bells in hand, YHC read the disclaimer and we began warm-o-rama to stay warm.
Warm-O-Rama:  Bells down and circled up for 15 seal jacks IC, 15 SSH IC.  Moseyed over to the dentist office and circled up for 10 IST IC, 10 hillbillies IC, 10 WM IC, 10 tempo squats IC, 10 merkins IC.  Moseyed some more mixing in side shuffles, butt kickers, quadraphilia.  Moseyed back to CBA lot for toy soldiers OYO, dynamic worlds greatest stretch OYO.  Moseyed back to the bells for warmups including 10 figure 8’s, 10 around the world, 10 good mornings, 10 halos.
The Thang – Kettlebell Rock (YHC forgot the music) 
  • Set 1, 2 Rounds, wait for Pax to complete 1 set then run lap together after each set.
  • Swing (R) X 10
  • Snatch (R) X 10
  • Sumo Squat/High Pull (R) X 10
  • Swing (L) X 10
  • Snatch (L) X 10
  • Sumo Squat/High Pull (L) X 10
  • Set 2, 2 Rounds:
  • Single Leg DL (R) X 10
  • Push Press (R) X 10
  • KB Merkins (R) X 10
  • Single Leg DL (L) X 10
  • Push Press (L) X 10
  • KB Merkins (L) X 10
Mary:   15 LBC’s IC, 15 low flutters IC, 10 squirms IC, 10 heels to heaven IC, 10 pretzel crunch IC, Plank hold, 10 supermans OYO. Recover, recover Moleskin / COT / Namearama:
  • It’s an honor and privilege to lead the Pax.
  • Prayers for all unspoken request.
  • RSHH at Sugar’s house this Thursday.  See the RS Slack post for details.
  • Life Alert is now the RS 2nd F chairman and planning the first event at Top Gold for 1/20.  Let him know if you’re going. See details on RS Slack channel.
-Always show gratitude and give thanks!  SYITG

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