Kettle Bell Monday.Turn the music up!!

AO: F3Dawghouse
Q: hokie_pokie
PAX: hokie_pokie, Spaz, Buck, Honey Do, Ticonderoga, Dawghouse MASH
FNGs: None
SSH (IC) x 10
Penny Pickers (IC) x 10
Arch taps (IC) x 10
Arm Circles
Apolo Ohno x 10

With music turned up:
3 Exercises (10 reps each), 3 cycles, then special Lung walk to the center court and back, then run a lap

Round 1
1. Sumo Squats
2. Bench Press
3. Elbow Plank taps
4. Lunge walk pass through
Round 2
1. Curls
2. Kettle Bell toe taps
3. Plank pullovers
4. Lunge walk with a Twist
Round 3
1. Halo’s
2. Dead lifts
3. Ukraine twists
4. Lunge walk with overhead lift
Round 5
1. Tricep Extensions
2. WWII double taps
3. Shoulder Press
4. Side lunge walk

Box cutters (IC) x 10
LBC (IC) x 10
Flutter kicks (IC) x 10
Pretzel crunch (IC) x 10


Thanks for coming and enjoying the fellowship and music!!