AO: Comanche
Q: forgottenjelly ,
PAX: buckwheat, hammer, Spaz, pongo, forgottenjelly, Buck, Sparky
FNGs: None
COUNT: 7
YHC decided another KB workout was in order for this crisp morning. This time everyone brought their bell. I hope everyone enjoyed it.

WARMUP: farmers carry to the front of the school followed by SSH, penny pickers, IST, and arm circles.

THE THANG: I’m in a KB phase at the moment, so I’m pulling out old KB workouts we’ve done. Here’s what we did:

EMOM Workout – 9 minutes per round

Round 1 (arms/shoulders):
– Curls x 10
– Tricep extensions x 10
– Shoulder press x 5

Round 2 (Chest/back):
– Chest press x 5 (or 10)
– Lawnmower pull x 5 (each arm)
– Swing x 5

Round 3 (legs):
– Goblet squat x 5
– Lunge pass through x 5 each leg OR
– Single leg Romanian deadlift x 5 (per leg)

Round 4 (Abs):
– KB sit and press x 5
– Mason twist x 5 per side
– KB LBC x 5 (or 10)

MARY: no time this morning
ANNOUNCEMENTS: nada
COT: prayers for Bean and her family, Buckwheat and his upcoming move,