AO: f3dawghouse
Q: turbine
PAX: Buck
FNGs: None
COUNT: 2
2 brave souls showed up to handle ice cold kettlebells… should have left them indoors last night!

WARMUP:
Mosey to the courtyard
SSH
IST
Penny Pickers
Windmills
Arm Circles, Michael Phelps

THE THANG:
Tackling a pyramid
Firm Base: 10 reps, 2 exercises, 3 rounds each
Curls
Dead Lifts
High Rows
Lunges
Bent Rows
Calf Raises

Farmers Carry around the courtyard and back after each round

3-6-9-12-15 Pyramid
3 Swings
3 Swings, 6 Overhead Press
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions, 15 Lawnmowers (each arm)
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press
3 Swings

Farmers Carry around the courtyard after each round

Final round… 10 ea.:
– Step ups
– Decline merkins
– Goblet squats

People’s choice/Mary 10 reps each
– Pretzel Crunch
– Low Flutters

A little yoga to cool down/stretch

COT:
– Prayers for Buck’s son Justin who is working thru his entrance into the navy as well as getting married in 2 weeks
– Prayers for Buck’s wife who has had some heard symptoms and is wearing a monitor to try to determine the cause