June 14th, 2024 By GoldRush

A group of seven did a kettlebell beatdown to some of the finest montage music. Dad jokes and reflections on parenting included in preparation for Father’s Day.

PAX: Magic Mike, Constitution, Bear Claw, Tar Tar, Uncle Floyd, Misfire

Q: Gold Rush

FNG: 0

 

Warm-O-Rama

Mosey next to the tennis courts followed by:

• SSH x 15
• IS x 15
• Windmill x 15
• Penny Pickers x 15

Stretch

• Headroll x6
• Shoulder rolls x6 back x6 front
• Arm across, arm behind back
• Arm circles medium to large each direction

The Thang

The routine included a 30sec exercise, followed by 30 sec alternating hand swings, then rest for 30sec. 

Repeat set to include the following exercises:

• GOBLET SQUAT
• SUMO SQUAT W/PULSE
• UNEVEN LUNGE
• UNEVEN LUNGE (Switch Side)
• STAGGERED ROMANIAN DEADLIFT
• STAGGERED ROMANIAN DEADLIFT (Switch Side)
• ROMANIAN DEADLIFT
• STATIC CURTSEY LUNGES
• STATIC CURTSEY LUNGES (Switch Side)
• PASS UNDERS
• LATERAL LUNGE
• BENT OVER ROW 
• BENT OVER ROW (Switch Side)
• OVERHEAD PRESS
• SINGLE ARM CHEST PRESS
• SINGLE ARM CHEST PRESS (Switch Side)
• TRICEP DIAMOND PRESS
• SQUAT TO PRESS
• SWING TO SQUAT TO SWING
• SWING

Mary

• Freddy Mercury x 15
• LBC x 15
• PRetzel Crunch x 15
• Crunchy Frog x 15
• SLO JLO x 15
• Monkey Humpers x 15

Announcements

• Walk for Strength 5K on June 15th to raise awareness and funds for creatine deficiencies
• Prayers for Avery Pigg. Feel free to drop off anything that may cheer her up. Can place inside their home mailbox.

Harrisburg, Sterling

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