AO: f3kannon
Q: Big Tuna
PAX: Spaz, schnitzel
FNGs: None
COUNT: 3
3 pax ventured out into cold and snowy gloom for an OTB kettle bell workout at Kannon in the parking deck.

WARMUP: Did several movements up and down the ramp including toy soldiers, over the gate, knee to chest, lunges and side shuffle. Back to the start to toss the 20 lb slam ball around with the pax for a few minutes.

THE THANG: We did several rounds of kettlebell exercises going up and down the steps. This included swings, thrusters, curls, tricep extensions, squats, o/h press, bentover rows, lawnmower pulls, calf raises, upright row, halo, lunges, single arm press, bell mericans, Mike Tysons, etc. We also did some Lt Dan’s and weighed Jack Webb’s along the way.

MARY: Abs work was mostly weighted and included LBC’s, flutter kicks, pretzel stick twist, American hammers, foxholes (merican/WWII combo).

ANNOUNCEMENTS: Be careful out there! Roads are mostly clear but still some spots with ice and snow buildup especially around the downtown area. Thanks to Spaz and Schnitzel for coming out and joining the OTB workout today.

COT: Prayers were lifted up for all pax present today and those that were not able to join us today. Always an honor to lead this group!